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Day 55 – Reverse Plank (Low)

Reverse Plank (Low)

Reverse Plank (Low)

Reverse planking is a variation to the regular planking that exercises your core in a different way. You still use your abdomen muscles and back muscles, but your arms, shoulders, and legs are trained differently.

Make sure to warm up properly and focuse on your breathing during these plank variations.

HOW TO…

  1. Lie down on the floor on your back.
  2. Now push yourself on your elbows with your hips still on the floor.
  3. Make sure to look upwards and not forward towards your feet.
  4. Next, push your hips up from the floor. Your body will only rest on your lower arm and your heels.
  5. Keep your elbows as close to your body as possible.
  6. Hold for a few seconds.
  7. Lower your hips back onto the floor.

    Note: It is best to do this exercise on a yoga mat. The mat will protect your elbows from bruising. It will also help prevent your elbows from sliding outwards while doing the reverse plank.

Progression: Once in this position, hold it as long as you can without suffering proper form. Build it up slowly, using resting intervals to increase your stamina.

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

Day 54 – Plank Scorpion

Plank Scorpion

Plank Scorpion

HOW TO…

  1. Position yourself into a Low Plank position.
  2. Bend your left leg and lift your left foot in the air (aim for a 90-degree angle).
  3. Next, rotate your hips to the left, so your left foot comes closer to the floor again (but don’t let it touch the floor).
  4. Hold for a second, and then move your left foot back to the high position by rotating your hips to the right.
  5. Lower your left foot back to the floor to get into the starting position (low plank).
  6. Switch sides.

Progression: Perform the Plank Scorpion 10 times on each side, alternating sides.

Variation: Too hard? Limit the rotating movement of your hips, so your lower leg does not get all horizontal.

Check out some real scorpion images to compare the silhouette!

Day 53 – Tuck & Twist

Tuck & Twist

Tuck and Twist

HOW TO…

  1. Position yourself into a High Plank position.
  2. Position the foot of your right leg sideways on the floor (instead of on your toe), and rotate your hips.
  3. Lift your left leg and move your left knee under your right leg.
  4. Try to keep your body as low as possible.
  5. Next, move your left foot back to the starting position (keep your hips rotated sideways).
  6. Now lift your right arm upwards, as if you are pulling a cord.
  7. Next, lower your arm back on the ground for support.
  8. Repeat, or switch sides.

Progression: Perform the Tuck & Twist exercise 10 times on one side, then switch sides, and repeat 10 times on that side.

Variation: Too hard? Start with just the leg movement. Only add the arm if you can repeat the leg movement 5 times on one side.

Day 52 – Lunge & Plank

Lunge & Plank

Lunge and Plank

HOW TO…

  1. Position yourself into a High Plank position.
  2. Move your left foot forward while staying in the high plank position. Put the foot of your left leg forward on the ground as far as you can (the goal is next to your hands).
  3. Try to keep your right leg and back as straight as possible.
  4. Next, move your left foot back to the starting position (the High Plank).
  5. Switch sides.

Progression: Perform the Lunge & Plank exercise 10 times on each side, alternating sides.

Variation: Too hard? Limit the forward movement of your foot.

Challenge:
Start in High Plank position.
Lunge & Plank (one side).
Back to High Plank position.
Perform a Push-Up.
Lunge & Plank (the other side).
This is one set. Repeat 5x.

Day 51 – Side Star Toe Tap

Side Star Toe Tap

Side Star Toe Tap

HOW TO…

  1. Position yourself into a Side Plank position with your arm straight alongside your body.
  2. Move your lower leg upward, keeping the leg straight, and at the same time move the hand of your upper arm towards your foot.
  3. Hold for about 3 secs and then return to Side Plank position.
  4. Switch sides.

Progression: Perform the Side Star 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.

Challenge:
Start in Side Plank position.
Side Star Toe Tap (one side).
Hold for 3 seconds.
Back to Side Plank position.
Repeat 3x.
Switch sides, and do 3 repetitions on the other side.
This is one set. Repeat 3x.

Day 50 – Side Star Hip Dip

Side Star Hip Dip

Side Star Hip Dip

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.

Day 49 – Side Cross Toe Tap

Side Cross Toe Tap

Side Cross Toe Tap

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.

Day 48 – Side Outer Knee Tuck

Side Outer Knee Tuck

Side Outer Knee Tuck

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.

Day 47 – Inner Leg Raise

Inner Leg Raise

Inner Leg Raise

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.

Day 46 – Horizontal Leg Swing

Horizontal Leg Swing

Horizontal Leg Swing

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.