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Waist · Body Weight
Alternate Arm Leg Plank Rest Pause
Alternate Arm Leg Plank Rest Pause is an intermediate compound strength exercise that works the abs (waist), with the back and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Core · rectus abdominis, obliques
- Shoulders · deltoids
Secondary muscles
- Back · latissimus dorsi, erector spinae
- Hip Flexors · iliopsoas
How to do Alternate Arm Leg Plank Rest Pause
- Start in a plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.
- Lift your right arm and left leg simultaneously, extending them straight out while maintaining balance. Then lower back to the plank position and pause for a few seconds.
- Lift your left arm and right leg simultaneously, extending them straight out and return to the plank position and pause for a few seconds.
- Continue alternating sides, lifting opposite arms and legs with a brief pause in the plank position.
Form tips
- Keep your core engaged throughout the exercise to maintain stability and prevent your hips from sagging.
- Perform the movement slowly and with control to maximize muscle engagement and maintain balance.
- Breathe steadily, exhaling as you lift your arm and leg and inhaling as you pause in the plank position.
Alternate Arm Leg Plank Rest Pause alternatives
More abs exercises
Alternate Arm Leg Plank Rest Pause FAQ
What muscles does Alternate Arm Leg Plank Rest Pause work?
Alternate Arm Leg Plank Rest Pause mainly works the abs in the waist (rectus abdominis, obliques and deltoids). The back and hip flexors work as secondary muscles.
What equipment do you need for Alternate Arm Leg Plank Rest Pause?
None. Alternate Arm Leg Plank Rest Pause is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Alternate Arm Leg Plank Rest Pause should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternate Arm Leg Plank Rest Pause good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Alternate Arm Leg Plank Rest Pause burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Alternate Arm Leg Plank Rest Pause?
Other exercises for the abs include Dumbbell Plank Pullthrough, Dumbbell Elbow Side Plank, Ab Wheel Plank and Dumbbell Hand Side Plank.
For developers
Use Alternate Arm Leg Plank Rest Pause in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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