Author: Hilde

HOW TO…

1. Position yourself into a Semi Side Star position.
2. Now lower your hips to the floor, and lift your arm over your head (straight arm).
3. Slowly push up your hips and raise your upper leg, so you end up in a Side Star position.
4. Hold for about 3 secs and then lower your hip and leg back to the ground.
5. Switch sides.

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

Variation: Too hard? Start by keeping your upper leg on the ground, then progress to lifting it.

HOW TO…

1. Position yourself into a Side Plank position with your arm straight alongside your body.
2. Move the foot of your upper leg behind the foot of your lower leg and put it on the floor.
3. Move your lower leg forward, keeping the leg straight, and at the same time move the hand of your upper arm towards your foot, touching if possible.
4. Hold for about 3 secs and then return to Side Plank position.
5. Switch sides.

Progression: Perform the Side Cross Toe Tap 10 times on one side, holding the pose for 3 seconds. Then switch and do the same on the other side.

Variation: Too hard? Pause between each repetition by lowering your hip to the floor, or start with your leg only.

Challenge:
Start in Side Plank position.
Side Cross Toe Tap (one side).
Hold for 3 seconds.
Back to Side Plank position.
Side Inner Knee Tuck on the same side.
Hold for 3 seconds.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into a Side Plank position with your arm straight alongside your body.
2. Pull up your upper leg, while moving your knee forward, and at the same time move your upper arm up by bending it at the elbow and moving your hand towards your face (your knee and elbow should end up close together).
3. Hold for about 3 secs and then return to Side Plank position.
4. Switch sides.

Progression: Perform the Side Outer Knee Tuck 10 times on one side, holding the pose for 3 seconds. Then switch and do the same on the other side.

Variation: Too hard? Pause between each repetition by lowering your hip to the floor.

Challenge:
Side Outer Knee Tuck (one side).
Hold for 3 seconds.
Go back to Side Plank and hold for 3 seconds.
Now turn your body over into a Low Plank position.
Hold for 3 seconds.
Move to a Side Plank position on the other side.
Side Outer Knee Tuck on the other side.
Hold for 3 seconds.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into Side Plank.
2. Move the foot of your upper leg behind the foot of your lower leg and put it on the floor.
3. Move your lower leg up, while keeping the side plank position (lift your foot as high as you can without lowering your hips).
4. Hold for about 3 secs and then return to the side plank position.
5. Switch sides.

Progression: Perform the Inner Leg Raise on each side for 5-10 secs before you switch.

Variation: Too hard? Limit the leg raise to the point where your foot is just off the ground. Build up the duration of the lift and the height of the lift gradually.

Goal: Perform the inner leg lift 10x without resting (each side).

Challenge:
Start in the Side Plank position.
Inner Leg Raise 3s.
Side Inner Knee Tuck on the same side.
This is one set. Repeat 10x, and then switch sides.

HOW TO…

1. Get into a High Plank position.
2. Lift your right leg up from the floor and move it to the left, over your left leg. (don’t lift the leg too high, but just high enough to move over the other leg.)
3. Move the leg as far left as you can while holding the planking position.
4. Now move the leg back next to the left leg for support (back to the High Plank position).
5. Repeat with your other leg.

Progression: Perform the Horizontal Leg Swing as many times on each side as you can. Make sure to keep proper form, don’t let your hips sag, and don’t bend the knee of your supporting leg.

Variation: Too hard? First practice lifting the leg without moving it horizontally. Then start adding a little sideways movement until you can move it all the way.

Goal: Do the Horizontal Leg Swing planking exercise on each side (alternating sides) 10 times without resting.

Challenge:
Horizontal Leg Swing (one side).
Move to the High Plank position.
Do a push-up.
Horizontal Leg Swing (the other side).
Move to the High Plank position.
This is one set. Repeat 5x.

HOW TO…

1. Get into a High Plank position, make sure your hands are right under your shoulders.
2. Rotate your torso, starting with your hips, moving off the toes onto the side of your feet.
3. Now bend your upper arm, and move your elbow to the floor.
4. Once your elbow touches the floor, move back into the high side plank position.
5. Switch sides.

Progression: Perform the Side Elbow Twist 10 times on each side, alternate the left and right.

Variation: Too hard? Start by moving the hand of your upper arm to the floor instead of the elbow.

Goal: Do the Side Elbow Twist planking exercise on each side 10 times without resting.

Challenge:
Side Elbow Twist (one side).
Transition into the T-Plank position (same side).
Hold for 3s.
This is one set. Repeat 5x. Then change sides.

HOW TO…

1. Position yourself into a Low Plank position.
2. Now twist your body by turning your hips. Left hip towards the floor, right hip upwards. keep your muscles tight during the move.
3. When your left hip slightly touches the floor, start turning back to the low plank position.
4. Repeat the move turning the other side.

Progression: Perform the Hip Twister 20 times on each side, alternate the left and right.

Variation: Too hard? Limit the turn of your body. Don’t move your hip all the way down to the floor, but just as far as you can. Turn further as you get stronger.

Challenge:
Do the Hip Twister alternating left and right. Repeat 10x.
Rest for 10s.
Repeat 3x.

HOW TO…

1. Position yourself into a Side Plank position.
2. Bent the knee on your upper leg, moving your foot backwards.
3. Grab your foot with the hand of your upper arm, and pull slightly to stretch your thigh muscle.
4. Hold for about 3 secs and then return to the Side Plank position.
5. Switch sides.

Progression: Perform the Side Plank with Quad Stretch 10 times on each side, alternate the left and right.

Variation: Too hard? Bent the knee on your lower leg a bit and keep the lower leg on the ground for additional balance.

Goal: Do a Side Plank with Quad Stretch on each side and hold the position for up to 30 seconds.

Challenge:
Side Plank with Quad Stretch (one side).
Hold for 5 seconds.
Go to a Side Plank.
Now do a Side Inner Knee Tuck on the same side and hold for 5 seconds.
Go back to a Side Plank.
This is one set. Repeat 3x. Then change sides.

HOW TO…

1. Get on your hands and knees on the ground. Keep your feet close together.
2. Lie down on the floor, and position your hands flat on the floor, next to your shoulders.
3. Push yourself up until your elbows are at a 90-degree angle.
4. Your body should be in a straight line, so your hips should not sage nor should they point up.
5. Keep the position for 3 seconds and lower yourself back onto the floor.

Progression: Perform the Wide Grip Plank for as long as you can, up to 30 seconds.

Variation: Too hard? First, keep your knees on the ground for support. You can also start with your hands close together and increase the width slowly.

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

HOW TO…

1. Position yourself into a Side Plank position with your arm straight alongside your body.
2. Pull up your lower leg, moving your knee forward.
3. Hold for about 3 secs and then return to Side Plank position.
4. Switch sides.

Progression: Perform the Side Inner Knee Tuck 10 times on one side, holding the pose for 3 seconds. Then switch and do the same on the other side.

Variation: Too hard? Pause between each repetition by lowering your hip to the floor.

Challenge:
Side Inner Knee Tuck (one side).
Hold for 3 seconds.
Go to a Side Plank and hold for 3 seconds.
Now turn your body over into a Low Plank position.
Hold for 3 seconds.
Move to a Side Plank position on the other side.
Side Inner Knee Tuck on the other side.
Hold for 3 seconds.
This is one set. Repeat 3x.