She Strengthens

Elevate Your Core Strength with Plank Leg Raises

Are you tired of the same old plank exercise? Take your workout to the next level with plank leg raises! This variation adds an extra challenge to engage your abdominal and lower-body muscles, giving your glutes, hamstrings, quads, and shoulders a serious workout.

Getting Started with Plank Leg Raises

To begin, assume a plank position with your hands shoulder-width apart, shoulders, hips, and ankles in a straight line. Engage your core and raise one leg off the floor until it reaches hip height, keeping your foot flexed. Hold for a moment, then lower your leg back down. Repeat with the other leg. Aim for 3 sets of 10 reps, alternating legs.

The Benefits of Plank Leg Raises

Incorporating leg raises into your plank routine can activate your ab muscles more effectively than traditional planks, leading to:

• Improved posture
• Enhanced balance
• A healthier back

Additionally, plank leg raises target multiple muscle groups, including your glutes, hamstrings, quads, and shoulders.

Perfecting Your Form

Proper form is essential to reap the benefits of plank leg raises while minimizing the risk of injury. Avoid common mistakes such as:

• Lifting your head up and craning your neck
• Dropping your hips or raising your butt too high
• Not keeping your neck and spine straight
• Holding your breath

Modifying Plank Leg Raises for Your Fitness Level

If you’re looking to mix things up or need to adjust the exercise to suit your fitness level, try these variations:

• Medicine Ball Plank Leg Raises: Add an extra challenge with a medicine ball, keeping your legs straight and hips tucked.
• Forearms/Elbows Plank Leg Raises: Start in plank position on your forearms, engaging your abs and butt while keeping your body level.
• Alternate-Arm Plank Leg Raises: Simultaneously raise one leg and the opposite arm off the floor, holding for a second before lowering back down.
• Reverse Plank Leg Raises: Sit on the floor with legs straight, lifting your butt off the floor and alternating leg lifts at a slow and steady pace.
• Side Plank Leg Raises: Balance on one elbow and lift your top leg up, slowly lowering it back down before repeating on the other side.

Take Your Workout to New Heights

If you’re ready to take your plank game to the next level, incorporate plank leg raises into your routine. With correct form and modifications to suit your fitness level, you’ll be on your way to a stronger, more toned core in no time!