Plank with Arm Lift: Strengthen Core, Shoulders, and Arms

Benefits of Plank with Arm Lift
Quick Facts

Yoga Type: Core Yoga
Age Group: All Ages
Target Core: Abs, Shoulders, Lower Back
Level: Intermediate
Mental Benefit: Enhances focus, promotes mindfulness, builds mental endurance
Physical Benefit: Strengthens core, improves balance, tones arms and shoulders

Hey! By the way, my name is Elyce Elowen, and I’ve been studying and teaching yoga for a few years now.

Do you wish you could get more out of your yoga? You might want something fresh and fun because the same poses can get old fast.

This blog post Plank with Arm Lift will show you the right way to do the plank with an arm lift and tips on changing things up as you go.

What is a Plank with Arm Lift?

Plank arm pulls work your core and shoulders and make you more stable. 

You have to work hard to keep your shoulders and hips from turning or rotating, and your core muscles will need to help you with this.

How to Prepare for Plank with Arm Lift?

  • Start in a push-up position with your arms straight. This is the plank pose.
  • Align Your Body: From head to toe, keep your body straight.
  • Engage Core: To protect your lower back, squeeze your abs.

Warm-Up Exercises

  • Do the cat-cow stretch by arching your back and rounding it out. Do this 10 to 15 times.
  • Move your arms in small to large rounds. Each time, do it for 30 seconds.
  • Upward Face Plant: Lift your hips up, hold, and then return to plank. Do this five to ten times.

How to Perform Plank with Arm Lift

How to Perform Plank with Arm Lift
Image credit: lyfta
  1. Start by putting your hands and feet together in a high plank position so your shoulders are straight back. 
  2. Stand with your feet hip-width apart and on your toes. Keep your back straight from head to toe.
  3. Straighten out one arm and raise the thumb until it aligns with your body.
  4. Remember to keep your back straight and not twist your body.
  5. After that, bring that hand back to the ground.
  6. Do as many times as you want, switching arms each time.

Benefits of Plank with Arm Lift

Physical Benefits

  • Focuses on the abs, lower back, and obliques to strengthen the core.
  • Tone Shoulders and Arms: Works shoulder and arm muscles and strengthens them.
  • Balance and stability are improved. Core stability works to improve body control.

Mental Benefits 

  • Improves Mental Focus: Needs concentration, which helps with focus and attention.
  • Builds Patience: Staying in the position teaches patience and strength.
  • Lesson Stress: Moving with awareness can help lessen stress and worry.

Case Study:

My personal experience about this pose and also search on different forums. Reddit User (adventuringraw) Said It all comes down to core strength the stronger you develop, the easier it will be to balance. It may take some time, but it is well worth the effort to conquer this level of the development. Just keep going.  For more Knowledge Visit Reddit

Common Mistakes to Avoid

Letting the back arch open is a common mistake. Instead, you should work on keeping your spine’s normal curve. Pull your belly button up toward your spine to work your abs and keep your lower back from rising. If you don’t want your hips to turn, squeeze your glutes as you lift one arm.

Source:

Muscle & Fitness. (2014, November 6). Plank with Arm Raise – Muscle & Fitness.

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

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Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

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