One Arm, One Leg Plank

  April 19, 2014  |    Blog>Exercise

You’ve asked for sexier abs and we’ve got the perfect way to get ‘em! That’s right, many of you have requested effective exercises to get into shape, especially in the mid-drift area– so today’s focus—rockin’ abs!  Planks are great because they not only work the abs, but nearly every muscle in your body.  Plus, you can do them nearly anytime, anywhere.


One Arm, One Leg Plank Collage


This one arm, one leg plank will definitely kick your abs into high gear and you’ll feel the burn!  Do this exercise and you’ll have amazing abs and glutes (and back too!) to go along with it in no time!


Another bonus?  This exercise recruits so many little muscles to help, that it whips you into even better shape!  Plus, unlike other ab exercises that actually often cause the abs to pouch out more because people do them incorrectly, and the muscle builds up under the fat and pouches out, this exercise keeps the abs tight and pulled in!


One Arm, One Leg Plank


  • One of the easiest ways to get into the plank position is to start off in the pushup position (using a mat on the ground is ideal).
  • Lower your forearms flat to the ground so that your elbows and fists are both on the ground and so that your weight is supported by your toes and forearms.
  • Keep your abs tight and engaged and make sure that your body is in a straight line, like a plank of wood.

– Your neck and spine should be neutral.

  • Continue to flex your abs and squeeze your glutes.
  • Keeping your left forearm still on the mat, raise your right arm straight in front of you. Also, lift your opposite leg (your left leg) straight back and off the floor, while keeping your right foot still on the mat.

– It’s important to keep your abs tight, and keeps your hips still, without letting one side drop lower.  Keep your back, arms & legs straight to really get the most out of this.
– Continue to check your form; your body should make a straight line from your heels to the back of your head.  Hold for 15-20 seconds.  Try 30 seconds if you’re feeling brave!

  • Switch sides and do the same now, extending the left arm and the right leg. This is one set.
  • Complete 3 sets with 30 seconds to 1 minute rest in between each set.


Hello Tight, Sexy Abs!


We hope you love this exercise and its results as much as we do! There’s so many variations on the plank—from the good ‘ole plank (if the One Arm, One Leg Plank is too difficult, this is the one to start with!) to the Alternating Push Up Plank and Superman Plank, (just to name a few!)– and they all are little ab miracle workers!


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