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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.

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.