Alternating leg prone plank exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Alternating leg prone plank )

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Name of exercise  AROM abdominal bracing prone alt legs
Other names of exercise Alternating leg prone plank
Description of exercise Alternating leg prone plank exercise is a core strengthening exercise that targets the abdominal muscles, lower back, and glutes. To perform this exercise, start in a plank position with your forearms on the ground, elbows directly under your shoulders, and legs extended behind you. Engage your core and lift one leg off the ground, keeping it straight and parallel to the floor. Hold for a few seconds and then lower it back down. Repeat on the other leg. This exercise challenges your balance and stability while also working your core muscles. It can help improve posture, prevent back pain, and increase overall strength and stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down, upper body supported on elbows with forearms on floor as shown.
  • Tighten up abdominal muscles and lift hips and legs up until trunk is straight, in a push up like position.
  • Raise one leg upward and lower.
  • Raise other leg upward and lower.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Gluteal, Hamstring
    Category of Exercise Power or Agility, Stabilization
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased balance
  • Better posture
  • Enhanced stability
  • Strengthened back muscles
  • Toned arms and shoulders
  • Improved coordination
  • Increased endurance
  • Better overall body control
  • Reduced risk of injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Alternating leg prone plank exercise is a challenging core exercise that involves holding a plank position while alternating lifting each leg off the ground. While this exercise can be beneficial for strengthening the core and improving balance, there are certain situations where it should be avoided.Firstly, if you have any existing injuries or conditions that affect your back, shoulders, or wrists, it is best to avoid this exercise as it can put strain on these areas.Additionally, if you are new to exercising or have a weak core, it is important to build up your strength before attempting this exercise to avoid injury.Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby.Overall, it is important to listen to your body and consult with a healthcare professional before attempting any new exercise, especially one as challenging as the alternating leg prone plank.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and alignment throughout the exercise
  • Engage your core muscles to support your body
  • Keep your hips level and avoid twisting or rotating
  • Breathe continuously and avoid holding your breath
  • Start with shorter intervals and gradually increase the duration
  • Avoid arching your back or sagging your hips
  • Place your hands shoulder-width apart and keep your elbows slightly bent
  • Listen to your body and stop if you experience any pain or discomfort
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Obesity
  • Lower back pain
  • Poor posture
  • Weak core muscles
  • Balance issues
  • Osteoporosis

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    Frequently asked questions

     

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