1. Start in a standard plank position with forearms on the ground, elbows directly under your shoulders, and body in a straight line from head to heels.
2. Engage your core, squeeze your glutes, and keep your body rigid.
3. Transition into a high plank position by extending one arm at a time so that you are now on your hands with arms fully extended, similar to the top of a push-up position.
4. While keeping your core tight and your body straight, lift one arm straight out in front of you. Hold this pose briefly to maintain tension in your core and work on balance. Your body should be in a straight line from the extended arm to the feet.
5. Lower your arm back down and repeat the movement on the other side.
6. After completing the arm extensions, return to the initial forearm plank position.
- Maintain a neutral neck by looking down at the floor.
- Avoid hip sagging or piking; your body should stay flat like a board.
- Control your movements to prevent rocking side to side when lifting your arms.
- As a progression, you can extend an opposite leg simultaneously with the arm to increase difficulty.
Perform this cycle of movements for the desired number of repetitions or for a specific time interval, ensuring that form takes precedence over speed or number of cycles. The "Power Point Plank" not only strengthens the core muscles but also challenges stability and enhances shoulder strength.
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