Perform a single-arm plank challenge with legs spread apart to intensely strengthen the core and upper body.

noli's read

This asymmetrical plank variation is an excellent way to engage the core through the principle of anti-rotation, which forces the deep muscles to stabilize the pelvis. An electromyographic comparison study by Snarr and Esco in the Journal of Strength and Conditioning Research demonstrates that instability during a plank significantly increases the activation of superficial muscles like the rectus abdominis and obliques compared to a traditional version. Furthermore, a comparative muscle activation trial published in the Journal of Electromyography and Kinesiology confirms that the integration of asymmetries and unilateral support considerably amplifies the recruitment of the internal and external obliques. Nevertheless, the term "push-up" is slightly misleading here, as the exercise presented remains a purely isometric plank rather than a dynamic pushing movement. The adjustment of spreading the feet, which is clearly visible in the visual, is an excellent technical regression to widen the base of support and maintain proper postural alignment. This challenge thus constitutes an excellent tool for developing functional core strength and shoulder stability.

the sources

1. 1Wang XQ, Zheng JJ, Yu ZW, et al. 2012