How To Perform The Plank Arm March

For those of you looking to add some variety and challenge to your core workout, the Plank Arm March (PAM) is here to rise to the occasion. By holding the position for prolonged periods and engaging your abs, glutes, obliques, and other muscles during each rep, this exercise provides numerous benefits for your health and fitness.

Whether you are just starting with proper plank form or are an experienced practitioner of conventional side planks or bench presses, you can use this movement to increase your range of motion, build core strength, improve balance and stability, increase athletic performance, burn fat and calories for weight loss or maintenance, strengthen your arms and legs – all while having a lot of fun! So set up in the forearm plank position with hands and knees on the ground or in a straight arm plank with elbows bent at 90-degree angles directly beneath your shoulders; it’s time to march!

Performing Plank Arm Marches is a great way to engage your core muscles, improve your upper body strength, and challenge your core stability.

Instructions:

Start in a plank position with your feet, shoulders, and forearms on the floor. Make sure you maintain proper form by keeping your legs straight, abs engaged, hips raised and head in line with your spine
Lift one arm off the ground and bring it forward. At the same time raise the opposite leg off the ground and bring it forward as well
Return both arms and legs to starting position then repeat on another side
Continue alternating back and forth for the desired number of reps (usually 8-10 for each side)
To make this exercise more challenging or work different muscles you can switch up your starting position (forearm plank or wall plank), perform variations such as single arm planks or bear planks, or add a resistance band or stability ball
To ensure maximum results from Plank Arm March be sure to maintain proper form throughout exercise while keeping your hips lifted and core fully engaged

Benefits

Plank arm marches work the entire core by engaging the abdominal muscles, hips, and shoulders. The exercise also strengthens many other muscle groups for a full body workout, including your glutes, legs, and back. Challenging your balance and stability, it can increase strength, improve core stability and even help you to prevent injury.

What difficulties will I experience while performing plank arm marches?

You may find that balancing while maintaining this pose is difficult as the constant shifting challenges our stability and coordination skills. Additionally, stabilizing against gravity with just your body weight can take some time to get used to but once mastered will provide great results in terms of improved strength and coordination across different aspects of fitness training such as running or lifting weights.

Variations

Several variations of PAM’s can be done with no equipment at all, such as elbow planks, reverse planks, glute bridges, and bear planks – which are all effective alternatives for those without access to equipment or those who prefer bodyweight exercises over machines.

Is it beneficial to combine planking exercises such as plank arm marches with other core exercises like bench presses?

Absolutely! Combining planking exercises like plank arm marches with weight-bearing core exercises like bench presses will give you a more comprehensive core workout that better targets both muscle endurance and strength development in the torso region – providing improved posture support while decreasing the risk of injury during high-intensity activities like running or lifting weights which require strong cores for proper execution