Front Plank with Arm Lift

1. Begin in a standard front plank position. Position yourself face down with your forearms and toes on the floor. Keep your elbows directly below your shoulders and your forearms facing forward. Your head should be relaxed and looking down at the floor.

2. Engage your core muscles and ensure your body forms a straight line from head to heels. Avoid sagging hips or hiking them too high.

3. While maintaining the plank position and keeping your hips square with the ground, slowly lift one arm off the floor and extend it straight out in front of you.

4. Hold your arm extended for a brief moment, then slowly lower it back down to the starting position.

5. Repeat the movement with the opposite arm, alternating between each arm for the desired number of repetitions or for a set amount of time, while continuing to maintain a strong and stable core.

Tips: - To minimize rotation or dipping of the hips, squeeze your glutes for added stability. - The main challenge of this exercise comes from maintaining a solid plank position while moving the arms; try to keep your body as still as possible. - Breathe steadily throughout the exercise; don't hold your breath. - If you find the exercise too difficult, modify by performing a plank on your knees instead of your toes before attempting the arm lift. - For an increased challenge, add a light dumbbell to the arm lift, but only if you can maintain proper form throughout the movement.

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