HOW TO…
- Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.
- Lift your knees off the ground and push your feet back, bringing your body to full extension.
- Ensure that your feet are shoulder-width apart.
- Lower your arms until your forearms are flat on the floor.
- Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)
- Lengthen your body. Imagine that you’re extending from the crown of your head and out through your heels simultaneously.
- Your body should form a STRAIGHT LINE from your feet to the top of your head.
- Now, lift your right leg a few inches off the ground while maintaining straight hips and keeping the core engaged. Switch legs.
Progression: Perform planking leg lifts as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, then another 5 secs, rest, and so on.
Variation: Too hard? Try doing this while on a High Plank.
Goal: Work your way up to continuously leg lifting for 30 seconds minimum.
Challenge:
High plank, for 30 seconds, rest 10 seconds.
Forearm plank w/ leg lifts, for 30 seconds, rest 10 seconds.
This is one set. Repeat 3x.