Home Gym ExercisesPlank With Leg Raise
(4.13)
through 8 votes
through 8 votes
| muscles: | Lower Back , Rectus Abdominis |
|---|---|
| auxiliary muscles: | Trapezius , Obliques , Quadriceps , Hamstrings , Glutes |
| required: | Doable Without Equipment And Weights |
| optional: | Fitness Mat, Weight Cuffs |
| fitness level: | Normal |
| exercise type: | Strength |
| Variations available (23) |
General And Specifics
- the plank position is one of the most effective exercises to strengthen the core
Starting Position
- get in all fours position on the floor or a fitness mat
- put your forearms shoulder width and parallel to the ground
- the palms of the hands point to each other
- hold the back straight
- the elbows are under the shoulders and support your upper body
- your sight is pointed to the ground
- put the tiptoes together and stand on them
Correct Execution
- brace your body, especially your abs and lift the hips until your body is in one line
- the elbows stick to their position
- now additionally lift one leg
- hold the body in this stable position as long as you can
- alternatively you can swing the upper leg up and down
- do not let the hip sink down
- repeat the exercise with the other leg, too
tip for the workout
- you can make the exercise more difficult if you use weight cuffs