Author: Hilde

HOW TO…

1. Position yourself into High Plank.
2. Find your balance and then, leading with your elbow, slowly lift your right arm as far up as you can. Remember to keep that arm as close to your body as possible as you perform this move.
3. Lower your right arm back to position.
4. Switch arms.

Progression: Perform alternating elbow 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, return to position, do another 5 secs, rest, and so on.

Goal: Work your way up to continuously elbow lifting for 15 seconds minimum.

Challenge:
High plank for 30 seconds, rest 10 seconds.
Elbow lift for 30 seconds, rest 10 seconds.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into High Plank.
2. Lower yourself to Forearm Plank.
3. Without breaking the alignment of your body, slide it forward, as if your head is trying to touch something.
4. Now slide backward as if your ankles are trying to reach something.

Progression: Perform body saws 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, return to position, do another 5 secs, rest, and so on.

Goal: Work your way up to continuously body sawing for 15 seconds minimum.

Challenge:
Forearm plank for 30 seconds, rest 10 seconds.
Body saw for 30 seconds, rest 10 seconds.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into High Plank.
2. Lower yourself to Forearm Plank.
3. Tighten your core as if you’re holding in your pee, tilting your pelvis slightly forward. Bend your knees slightly to support the ‘tuck’.
4. Return to position, brace yourself, and tuck again.

Progression: Perform pelvic tucks 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.

Goal: Work your way up to continuous pelvic tucking for 15 seconds minimum.

Challenge:
Forearm plank for 15 seconds.
Leg lift for 15 seconds.
Pelvic tuck for 15 seconds.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into High Plank.
2. Lower yourself to Forearm Plank.
3. Slightly lift your right foot and then tap to the side about 12 inches from your stationary foot.
4. Return to position, and then tap out with your left foot.

Progression: Perform outside toe taps 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? Do this while on High Plank instead.

Goal: Work your way up to continuously outside toe-tapping for 30 seconds minimum.

Challenge:
High plank for 15 seconds.
Forearm plank for 15 seconds.
Outside toe tap for 15 seconds.
This is one set. Repeat 3x.

HOW TO…

1. 1. Position yourself into High Plank.
   2. Lower yourself to Forearm Plank.
   3. Now, bend your right leg (90° angle) and raise it just a little bit higher than the other leg.
   4. Return to position and then switch legs.

Progression: Perform bent 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.

Goal: Work your way up to continuously bent leg lifting for 30 seconds minimum.

Challenge:
High plank, for 30 seconds, rest 10 seconds.
Forearm plank w/ bent leg lifts, for 30 seconds, rest 10 seconds.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into High Plank. Hold for 5 secs.
2. Lower yourself to Forearm Plank. Hold for 5 secs.
3. Now, lie flat on the ground, extending your arms above your head on the ground.
4. Inhale deeply and on your exhalation, lift both arms and legs off the ground.
5. Return to lying flat on the ground. Inhale deeply and on your exhalation, lift both arms and legs off the ground again

Goal: Work your way up till you can perform step 5 for 5-10x.

Challenge:
High plank for 10 seconds.
Low plank for 10 seconds.
Swimmer move for 10 seconds.
This is one set. Repeat 5x.

HOW TO…

1. Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.
2. Lift your knees off the ground and push your feet back, bringing your body to full extension.
3. Ensure that your feet are shoulder-width apart.
4. Lower your arms until your forearms are flat on the floor.
5. Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)
6. Lengthen your body. Imagine that you’re extending from the crown of your head and out through your heels simultaneously.
7. Your body should form a STRAIGHT LINE from your feet to the top of your head.
8. 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.

HOW TO…

1. Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.
2. Lift your knees off the ground and push your feet back, bringing your body to full extension.
3. Ensure that your feet are shoulder-width apart.
4. Lower your arms until your forearms are flat on the floor.
5. Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)
6. Lengthen your body. Imagine that you’re extending from the crown of your head and out through your heels simultaneously.
7. Your body should form a STRAIGHT LINE from your feet to the top of your head.
8. Now, tap your right knee to the ground while maintaining straight hips and keeping the core engaged. Switch knees.Progression: Perform knee taps as long as you can WITHOUT suffering proper form.
   

Goal: Work your way up to continuously knee tapping for 30 seconds minimum.

Challenge:
High plank, for 30 seconds, rest 10 seconds.
Knee tap, for 30 seconds, rest 10 seconds.
This is one set. Repeat 3x.

HOW TO…

1. Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.
2. Lift your knees off the ground and push your feet back, bringing your body to full extension.
3. Ensure that your feet are shoulder-width apart.
4. Lower your arms until your forearms are flat on the floor.
5. Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)
6. Lengthen your body. Imagine that you’re extending from the crown of your head and out through your heels simultaneously.
7. Your body should form a STRAIGHT LINE from your feet to the top of your head. (Do not allow your hips and butt to sag too low or poke too high.)

Note: Low planks (or forearm planks) are harder to do than high planks because the move recruits more of your core muscles to do the work. (Your body is fighting gravity more in this position.)

Progression: Once in this position, hold it as long as you can without suffering proper form. Build it up slowly, holding it first for 5 secs, rest, then 10 secs, rest, then 15 secs, rest, and so on.

Goal: Work your way up to holding this position for 30 seconds minimum.

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

HOW TO…

1. Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.
2. Lift your knees off the ground and push your feet back, bringing your body to full extension.
3. Ensure that your feet are shoulder-width apart.
4. Ensure that your hands are directly below your shoulders.
5. Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)
6. Keep your palms directly below your shoulders and pressing against the ground.
7. Lengthen your body. Imagine that you’re extending from the crown of your head and out through your heels simultaneously.
8. Your body should form a STRAIGHT LINE from your feet to the top of your head. (Do not allow your hips and butt to sag too low or poke too high.)

Progression: Once in this position, hold it as long as you can without suffering proper form. Build it up slowly, holding it first for 5 secs, rest, then 10 secs, rest, then 15 secs, and so on.

Goal: Work your way up to holding this position for 30 seconds minimum.

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