Bodyweight Arm Lift Plank

1. Start in a standard plank position, with your forearms on the ground, elbows directly under your shoulders, and your body forming a straight line from your heels to your head.

2. Engage your core by drawing your belly button towards your spine and tightening your glutes to keep your body stable.

3. Without letting your hips drop or rotate, slowly lift one arm off the ground, extending it straight out in front of you. Keep your arm parallel to the ground, maintaining a straight line from your hand through your shoulders to your other arm.

4. Hold the lifted arm outstretched for a second, then slowly lower it back down to the starting plank position.

5. Repeat the lift with the opposite arm.

6. Continue alternating arms for the desired number of repetitions or for a set amount of time.

7. Keep your movements slow and controlled throughout the exercise to maximize core engagement and avoid any rocking or twisting of your hips.

8. If you find it too challenging to maintain form, you can modify the exercise by performing it on your knees rather than your toes.

Remember to breathe steadily throughout the exercise and to maintain proper form by keeping your body in a straight line, your core engaged, and your movements smooth.