Author: Hilde

HOW TO…

1. Get into a High Plank position.
2. Raise your right hand by bending your elbow.
3. Pull your left leg up and move the knee under your body, towards the elbow of your right arm.
4. Hold for about 3 secs.
5. Lower left leg back onto the ground, and lower your right hand back onto the ground (you are back in a High Plank position).
6. Switch sides.

Progression: Increase the repetitions of the cross tuck exercise until you can do 10 on each side without resting.

Variation: Too hard? Start by only pulling up the arm. Then add the leg, first a straight pull up, and then cross under your body.

Goal: Do 10 repetitions on each side, keeping your body as low as you can.

HOW TO…

1. Get into a High Plank position.
2. Move your left hand outward, and then move your right hand outward.
3. Next, do the same with your legs, move your left leg outward, and then move your right leg outward.
4. Keep your core tight, don’t let your hips drop, and hold for about 3 secs.
5. Lower your body back on your hands and knees.

Progression: Slowly increase the duration of the position until you can hold it for 30 seconds. Challenge yourself by spreading your arms and legs a little further.

Variation: Too hard? Practice the Y-Plank and Inverted Y-Plank first before moving to the X-Plank. Limit the distance between your hands and feet to make it easier.

Goal: Do an X-Plank for 30 seconds.

Challenge:
Get into the Y-Plank position.
Hold the pose for 2 seconds.
Move into the X-Plank position.
Hold for 2 seconds.
Move into the Inverted Y-Plank position.
Hold for 2 seconds.
Repeat 5x.

HOW TO…

1. Get into a High Plank position.
2. Make sure to position your hands close together, not wider than shoulder-width.
3. Now move your left leg outward, and then move your right leg outward.
4. Hold for about 3 secs and then lower your body back on your hands and knees.

Progression: Perform the Inverted Y-Plank for as long as you can, up to 30 seconds.

Variation: Too hard? Keep your hands a little wider apart to make it easier. And limit the spread between your legs at first.

Challenge:
Get into the High Plank position.
Hold the pose for 3 seconds.
Move into the Inverted Y-Plank position.
Hold for 5 seconds.
Repeat 5x.

HOW TO…

1. Get on your hands and knees on the ground. Knees should be shoulder-width apart. Hand should be a little wider apart and slightly in front of your shoulders.
2. Lift your knees off the ground and push your feet back, bringing your body to full extension.
3. Tighten your core, and make sure your body is streight from your feet till your head.
4. Hold for about 3 secs and then lower you body back on your hands and knees.

Progression: Perform the Y-Plank for as long as you can, up to 30 seconds. Widen the stand of your hands to make it more difficult.

Variation: Too hard? First keep your knees on the ground for support. Once you can keep your knees off the ground, start with your hands a little closer together and move them outwards once you progress.

Goal: Do a Y-Plank for up to 30 seconds.

Challenge: Hold the pose for 30 seconds, rest 10 seconds. Repeat 3x.

HOW TO…

1. Position yourself into a Semi Side Star position.
2. Now raise your arm with your elbow bent, and raise your leg bent at the knee. Your elbow and knee should end up close together, and point up, not forward.
3. Hold for about 1 second and then return to Semi Side Star position.
4. Switch sides.

Progression: Perform the exercise 10 times on one side. Then switch and do the same on the other side. Increase the repeats on each side if you can.

Variation: Too hard? Start with the arm only, then the leg only, and finally do both.

Goal: Do a Side Star Crunch for up to 15 times on each side.

Challenge:
Side Star Crunch (one side) 5x.
Go to High Plank and do a push-up.
Side Star Crunch on the other side 5x.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into a Semi Side Star position.
2. Now raise your arm to make a T-Plank and then lift your upper leg (foot high enough to be horizontal with shoulder).
3. Hold for about 3 secs and then return to the Semi Side Star position.
4. Switch sides.

Progression: Perform the Side Star-plank 10 times on one side, holding the pose for 3 seconds. Then switch and do the same on the other side.

Variation: Too hard? Build it up by not lifting the leg at first. Once you are comfortable with the arm only, add the leg lift.

Goal: Do a Side Star-plank for up to 30 seconds on each side.

Challenge:
Side Star (one side).
Hold for 3 seconds.
Go to High Plank and hold for 3 seconds.
Side Star on the other side.
Hold for 3 seconds.
Go to High Plank and hold for 3 seconds.
This is one set. Repeat 5x.

HOW TO…

1. Position yourself into a T-Plank position.
2. Slowly turn to your right side by… (a) turning your left arm to the right, (b) stacking your right leg on top of your left leg, and (c) placing your right arm alongside your body.
3. Make sure your body is in a straight line, don’t let your hips sag.
4. Hold for about 3 secs and then return to starting position.
5. Switch sides.

Progression: Perform the Semi Side Star 10 times on each side, alternate the left and right, and hold for as long as you can hold proper form. Use the High Plank in between each Semi Side Star as a resting moment.

Variation: Too hard? Keep your feet apart instead of on top of each other for more support, or keep your knees on the ground for an easier variant.

Goal: Do this planking exercise for up to 30 seconds on each side.

Challenge:
Semi Side Star (one side).
Hold for 5 seconds.
Go to High Plank and hold for 5 seconds.
Semi Side Star on the other side.
Hold for 5 seconds.
Go to High Plank and hold for 5 seconds.
This is one set. Repeat 5x.

HOW TO…

1. Position yourself into a T-Plank position, but look forward.
2. Now lower your hip till you reach the ground. Keep your arm stretched sideways, and bent the knee of your lower leg. This is the starting position.
3. Now push up your hip, moving your body back into a T-Plank position, but keep your lower leg bent so your foot points backward.
4. Hold for about 3 secs and then return to starting position.
5. Switch sides.

Progression: Perform the Side Sitting Lift 10 times on each side, rest in the lower position for no more than 2 seconds. Increase difficulty by holding the upper position up to 5 seconds.

Variation: Too hard? Keep both legs straight to make it easier, and rest your upper arm on your body instead of moving it up.

Goal: Do a Side Sitting Lift 10x on each side without resting.

Challenge:
Side Sitting Lift (one side) 1x.
Go to High Plank and do a push-up.
Side Sitting Lift (on the other side) 1x.
This is one set. Repeat 10x.

HOW TO…

1. Position yourself into Forearm Plank.
2. Lift up your right arm (arm stretched), and rotate to your side so you are in a side plank (your feet will turn slightly too, that’s ok).
3. Hold for about 3 secs and then return to starting position.
4. Switch sides.

Progression: Perform the Rotating T-Plank (both sides), and then rest in between by holding the Forearm Plank (starting position) for 5-10 secs before you rotate again.

Variation: Too hard? Keep your knees on the ground first, or only during the resting phase. Some people find it easier to do the Rotating T-Plank using a High Plank position.

Goal: T-Plank Rotate 10x (each side) without resting.

Challenge:
Rotating Plank (this is both sides) 1x.
Go to Forearm Plank and Plank Jack 3x.
This is one set. Repeat 12x.

HOW TO…

1. Get into a High Plank position.
2. Bring the left leg up and move the knee towards your right elbow.
3. Hold for 3 seconds.
4. Bring your left leg back down, and move back into the high plank position.
5. Now move the right leg up and bring the knee towards your left elbow.
6. Hold for 3 seconds again before moving back into the high plank position.

Progression: Do a Tuck to Outer Elbow on both sides for 10 times without pausing. Move slow and keep your balance and pose, without losing form.

Variation: Too hard? Start with moving your knee up straight towards the elbow on the same side. Once you get comfortable with that, try moving the leg under your body towards the other elbow.

Goal: Tuck to Outer Elbow on each side without resting. Build it up to 15 repetitions on each side.

Challenge:
Tuck to Outer Elbow on one side.
Move to High Plank position.
Do a push-up.
Tuck to Outer Elbow on the other side.
Back to High Plank position.
Do another push-up.
This is one set. Work your way up to repeat 5x.