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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.

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. Bring the upper arm all the way back down under your body, while keeping your hips in position.
4. Reach as far down under your body as possible without losing your balance.
5. Hold for 3 seconds.
6. Move back into the side plank position, and then move back into the high plank position.
7. Now move to the side plank on the other side, and move your other arm under your body (imagine you are trying to reach something behind you).
8. Hold for 3 seconds again before moving back into the side plank, followed by the high plank position.

Progression: Do a Thread-Through on either side for 10 times without pausing.

Variation: Too hard? Keep your feet apart, so you have more balance when rotating. Even easier, lower the bottom knee when you rotate, so it supports you from the ground up.

Challenge:
T-Plank on one side.
Thread-through on the same side.
Move to High Plank position.
T-Plank on the other side.
Thread-through on that side.
Back to High Plank position.
This is one set. Work your way up to repeat 5x.

HOW TO…

1. Get into a T-Plank position.
2. Instead of looking up, face forward.
3. Bring the upper arm all the way down over your head, curving it down.
4. Stabilize your position: (a) keep your hips high, and (b) keep the core tight.
5. Hold for 3 seconds.
6. Move back into the High Plank position.
7. Now move to the T-Plank on the other side, and move your other arm over your head and down.
8. Move back into a high plank and then back to your hands and knees.

Progression: Move into the Rainbow position and then raise your upper leg, holding the leg up for 3 seconds. Repeat on the other side.

Variation: Too hard? Keep your feet apart, so you have more balance when rotating. Even easier, lower the bottom knee when you rotate, so it supports you from the ground up.

Goal: Do a Rainbow on each side at least 10 times without resting.

Challenge:
Rainbow on one side.
Move to a High Plank position.
Do a push-up.
Rainbow on the other side.
This is one set. Work your way up to repeat 10x.

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. Bring the arm up and open up your chest.
4. Stack your feet on top of each other.
5. Stabilize your position: (a) keep your hips high, (b) keep your arms straight, and (c) look up.
6. Hold for 3 seconds.
7. Move back into the High Plank position.
8. Next, repeat to the other side.

Progression: Make a T-Plank, and then raise your upper leg, holding the leg up for 3 seconds. Repeat on the other side.

Variation: Too hard? Keep your feet apart, so you have more balance when rotating. Even easier, lower the bottom knee when you rotate, so it supports you from the ground up.

Goal: T-Plank on each side for 30 seconds without resting.

Challenge:
T-Plank to the right side.
Move to a High Plank position.
Do a push up.
Do a T-Plank to the left side.
This is one set. Work your way up to repeat 10x.

HOW TO…

1. Get into a Lower Plank position.
2. Now lift your right leg and move it outwards.
3. Stabilize your position: (a) tighten your core, (b) keep your lift leg straight and just off the floor, and (c) keep your elbows under your shoulders.
4. Hold for 3 seconds.
5. Lower your right leg and move it back next to your left leg.
6. Next, repeat with your left leg.

Progression: Perform a hanging leg raise on each side, holding the leg up for 10 seconds. Rest for 5 seconds and repeat two more times.

Variation: Too hard? Start with only lifting your leg, not moving it outwards.

Goal: Hanging leg raise on each side for 10 seconds without resting.

Challenge:
Hanging leg raise right leg.
Go to Forearm Plank.
Move into a High Plank.
Move back into a Forearm Plank.
Hanging leg raise left leg.
This is one set. Work your way up to repeat 10x.

HOW TO…

1. Get down on your hands and knees in front of a step-up or footrest.
2. Get into a High Plank, with your toes on the step-up or footrest.
3. Stabilize your position: (a) move your hands under your shoulders so you feel stable, (b) tighten your core, and (c) try not to raise your butt in the air.
4. Now lift and move your left hand away from your right hand, and put it down a little further.
5. Next, lift and move your right hand closer to your right hand.
6. Keep repeating this hand-walking movement, while keeping your toes on the step-up or footrest.
7. Stop when you have made a circle.

Progression: Complete a circle in both directions.

Variation: Too hard? Skip using a step-up or footrest. Make a regular High Plank and then move around on your hands.

Goal: Complete a full circle.

Challenge:
Walk around the world in one direction.
Pause for 10 seconds.
Walk around the world in the opposite direction.
Pause for 10 seconds.
Repeat until you have made 3 circles in each direction.