Complete one session of this plank movement with 10-12 turns, alternating sides. 20. Build 13 Core-Busting Dumbbell Abs Exercises Hold for two seconds and return to the starting position. Alternating Mountain Climbers. The "Cupid Shuffle" Plank Challenge On TikTok Works Your ... hammer curls. Plank with Weight Drag:-Start in high plank position with wight off to side. Balance Work Segment #1: 1:00 each, no rest between moves. Inhale, lift your gaze, and drop the belly to the mat, coming to a slightly arched back. Plank Leg Lift - Band - [] At-home workouts — Prime Fitness & Nutrition Perform the exercise by moving at the hip joint to lift one leg into the air while keeping the knee straight, hold that position, then return to starting position and repeat on the other side. Lift right leg up and hold for a few seconds. Lower your right leg, reset your hips and lift your left leg off the floor. Continue alternating for 1 minute. 5-move abs workout for faster digestion | Well+Good Hold for 1 to 3 seconds before lowering back to ground and repeating with opposite leg. Plank Challenge Plank Forearm side planks will focus the obliques more, straight arm will target the shoulder more - so choose wisely. Side Riser Plank. Cat-Cow. Sit on the mat with your knees bent, feet together and place your hands behind you. 10 Reps Each Arm. Hold your working arm in line with your torso with your elbow bent at a 90-degree angle. Lying Down Rotational Decline Weighted Sit-up Exercise. Ensure good form by maintaining a braced, neutral spine position and activating the glutes to help lift your leg. Come down to hands and knees. knee on a fitness mat or the ground. This exercise is shown at the beginner, intermediate and expert levels. Plank Leg Lift How to: Start in a forearm plank with forearms resting on round side of Bosu ball. Forearm Plank Leg Raise. Start in a right side plank with right forearm on the floor, obliques engaged, and left hand on left waist. 6. Begin in a pushup position with your left hand holding your kettlebell, your feet placed slightly wider than hip-width apart. Single Arm Plank Hold. Return and repeat. Next lift opposite arm and leg up. Lift your right foot, swing your right leg out sideways, and try to touch your right knee to your right elbow. Front Arm Raise (in Pushup position) In the Pushup Plank position, raise your left arm so it’s … In order to perform a plank with a leg lift, start in plank position with your forearms and toes on the floor. Side Plank with Leg Lift. Modify on elbows if needed. Alternate right arm/left leg and left arm/right leg. This exercise utilizes the standard plank position, but adds a twist. Repeat with the opposite leg and arm. Place your right foot on the mat, kick your left leg up and touch your left foot with your right hand. - Scissor kicks. Lift your top leg up and then bring your elbow and knee together. Repeat for the desired number of sets and repetitions. Sit tall on the ground with both knees bent and both feet on the floor. Repeat on the left side and continue alternating hip drops for the duration of the plank. If you have back pain or other back issues, either do the plank on your knees or stand straight and lean against a counter so your body is at a 45° angle. Alternating legs, raise your heel towards the ceiling as high as you can and … Now your position should be a sideways plank. We would like to show you a description here but the site won’t allow us. For the plank with leg raises, start on forearms and knees. Start in a forearm plank as instructed above. 3. Ensure good form by maintaining a Lift right leg up and hold for a few seconds. Plank with Alternating Leg Lift. Lying Down Side Hip Abduction Exercise. Dip your right hip down about 10 inches, lift back up to a right side plank position and lift your left leg off your right with control. Reps: 4: hold 15-30 seconds, alternating sides to avoid overload to upper extremity Sets: 2-4 each side Repeat on the opposite side. Continue alternating back and forth for the prescribed time or reps. This is to say that if you lift your left leg, you should pull the knee towards the right shoulder and vice versa. Repeat, alternating sides, for 6 to 8 reps on each side. Place hands on the … Side Plank. -Leg and arm plank lifts – From plank, reach right arm forward and lift left leg off the floor, engage abs. Keep alternating legs, up to 10 times on each side. 10. By building your strength, fitness expert Ani Esraelian asserts that you’ll gain … Continue alternating. How to: Plank & Toe Lift Primary Muscles Used:Abs Exercise Families:Trunk Anti-Extension Trainer:Kelsey Wells Start by placing your forearms (wrist to elbow) firmly on the mat. High plank alternating arm reach - 20 reps. 3. Modifications. 11. Do 3 sets of 10 reps, alternating legs. Ignatiev/E+/Getty Images. as you lift your legs. Repeat on the left side and continue alternating hip drops for the duration of the plank. While holding firmly in reverse plank, raise your right leg off the floor. Lying Down Push-up Exercise. Bend right leg and lift right knee up to tap palm. Then, lift one of your legs and pull your knee towards the opposite shoulder. Plank Finisher: 30 sec on, 10 sec off, 3 rounds (no break between rounds) - Full Plank: Rainbow Glute Lifts (alternating lifts) - Forearm Plank: Gecko Reaches (alternating reaches) - Rotating Side Planks + Leg Lifts (alternate planks/lifts) Cool-Down: approx. Alternating Leg Lifts (Forearm) In the Forearm Plank position, raise your left leg about 12-18” off the ground. eccentric bicep curl-resisted band. Movement: Start from a quadruped position. 8. Quickly return to starting position and repeat the second step to the reverse side – weight on your right arm and rotate your arms to the back. Reach right hand to tap band. bridge with arms overhead. Reach both back out again and then rotate back forward into a Front Plank. Lift your body up and align your butt, upper back and head in a straight line. The Forearm Plank and Leg Lift is an exercise that works the shoulders, triceps, abs, hamstrings and glutes. Lift your hips into a downward dog position. At the same time, lift your left foot from the ground and extend your left leg toward the ceiling while keeping hips square. Return to plank, driving your left knee to tap left elbow. Continue for 30 seconds. Repeat on the opposite side. 2. This is your starting … Start in a forearm blank as instructed above. Lift your arms, chest, and legs off the floor. 13 out of 13 found this helpful. go into the plank position by bringing your forearms shoulder width onto the ground or a fitness mat. … 6. 1 Put both hands on a medicine ball and keep it in line with your shoulders as you get into plank position. 2 Squeeze abs tight and raise one leg straight up, keeping leg straight and hips tucked. 3 After a few seconds, lower your leg and repeat with the other leg. Pro tip: Avoid rotating your hips or upper body. Leg lifts with weights - Today's Tip. Return to the starting position and repeat with your left leg. Form a straight line from shoulders to heels. Switch sides; repeat. trx side plank with torso rotation. Use our other, easier Plank drills to get the required strength and control for this one. - Forearm Side Plank: Leg Lift Crunch – R. - Frogger Push-Ups. ... Side Plank with Alternating Leg Raise; Partner Plank and Single-Leg Hip Raise; The palm should turn up as it approaches the hip. ... alternating dumbbell biceps hammer curls. Alternating Leg Lifts (Forearm) In the Forearm Plank position, raise your left leg about 12-18” off the ground. 10. the arms are angled a little to preserve the joints. Lying Down Plank With Alternating Leg Lift Exercise. Start sitting upright with legs out straight in front of you. Lift pelvis. STEP 1 STEP 2 STEP 3 Prone Alternating Arm and Leg Lifts REPS: 10 | SETS: 3 | HOLD: 5 Setup Begin lying on your front, with your arms and legs stretched straight. Lift right leg up as high as you can, then return to starting position. Rejuvinix is a non-surgical, orthopedic medical practice focused on providing knee pain and joint pain relief. Keeping your elbow straight, lift your right arm directly in front of you while simultaneously lifting your left leg to hip height. Keeping your base position sturdy, reach on arm under your stomach and hold for 2 to 4 seconds. - … Movement Keeping your elbow and knee straight, raise one arm and your opposite leg at the same time, then lower them and repeat on with your other arm and leg. Add a mountain climber to a spiderman for a more intense core workout. Performing the Side Plank Row. … Single arm forearm plank Read More » Straight Arm Plank with Alternating Leg Lift. Eyes to the ground arm lifts - Today's Tip Scooping overhead press - Today's Tip Plank leg lifts - Today's Tip Bridge bicep curl with extension - Today's Tip Do 10 lifts with one leg. Related articles. - Set left arm back down. the plank leg lift also improve your balance and strengthens your abs, forearms, anterior deltoid, obliques, glutes, quadriceps, and triceps. Repeat … From this position raise one arm out in front to full extension, while bracing through the core and maintaining stability. Lift right leg up and hold for a few seconds. Plank Alternating Leg Lift FB HOME. Now lift your hips and knees off the ground so that your feet, hips and shoulders form a straight line. Bring the right arm down and come back to plank. Start in a forearm blank as instructed above. Repeat on the opposite side. Now we’re working in the fancy footwork…I mean leg work…with alternating right then left leg lifts in a straight arm plank pose. Continue in this manner for 45 seconds, then repeat on the left side. Then lift the top leg, supporting your weight on the bottom leg. The alternating arm and leg lift is another great exercise to help you strengthen your core. Check out Side Plank, Plank and Alternating Push-up Planks. Hold and then switch legs. Alternating Leg Lifts (Forearm) In the Forearm Plank position, raise your left leg about 12 to 18 inches off the ground. - Side plank on forearm, 30 secs per side. Arch your upper body to lift your hands and feet into the air. trx cycling. Pull the right dumbbell toward your waistline, squeeze the shoulder blades and then repeat on the left side. Your elbows are in line with your shoulders and your head is in line with your spine. seated alternate leg lifts isometric neck flexion supine resistance band external rotation ... hip extension from bosu forearm plank plank leg raises standing cable wrist extensions leg and arm extension on fitball ... plank and alternating splits on step Forearm heel lift. Lift your right leg into the air to get into Down Dog Split (Three-Legged Down Dog). Forearm Plank With Alternating Leg Raise. Switch to a Side Plank on the other side. 5:00) - Child’s Pose + Reach Under - R Alternate. piriformis stretch. Continue alternating. How to: Start in a forearm plank. Tap knees to the ground, then straighten legs back out. Tap hips to the ground, then lift hips back to neutral. Continue repeating for 45 seconds. How to: From a plank position, step your left foot next to your left palm. Jump and switch your leg positions so your right foot is next to your right palm. Plank Jacks. Your core muscles tend to contract isometrically, and the Forearm Plank mimics this contraction so that your core muscles work to stabilize your spine in everyday life. High plank alternating leg lift - 20 reps. 2. Your head should now be between your shoulders. Opp Leg/Arm Raises in Plank:-Start in high plank position. Do an alternating bicep curl. the arms are bent to 90 degrees, so that the elbows are located below your shoulders. Plank Leg Lift – Band HOW: Begin the exercise in a forearm plank position with the knees straight and a band around the knees. Brace your abdominals and maintain a straight back, ensuring that your elbows are directly below your shoulders. Support your lower body with your toes. From there, engage glutes and hamstrings to lift left leg up as high as you can, then return to starting position. ... Another way to add variety to the basic plank is to add an arm lift, either by pressing into the opposite forearm or palm. Hold, then return to a … Stay balanced and keep your bottom hip up. Continue alternating for 30 to 60 seconds. 4. Kick your right foot forward, keeping the leg parallel to the ground and foot flexed. 7. 1. How to: Start in a forearm plank with band on floor an arm’s length in front of you. Twist. Reverse Plank. Switch sides, bringing the left elbow towards the right knee. Return to plank and then lift your right heel and left arm at the same time. Hold for the prescribed time. 1. - Lift right arm, tap left shoulder. To modify, raise only your leg off the floor, then only your arm, and continue lifting only one limb at a time. Maintain straight alignment of body while holding sideplank position. go over into the push-up position and place the hands below your shoulders. Then place it back down. A. Forearm Plank Taps. This adds a more explosive, dynamic movement, which works your core and legs. Switch sides, lifting left hand and right foot. 5. piriformis stretch on bench. Side Bridge on Knees. On back, lift legs, pull alternating leg to face, 1 min. Modify your standard plank position by keeping … the legs are opened hip width. Switch to the left side. Keep alternating sides until all reps are complete. Form a straight line from shoulders to heels. To do this, start off in a plank position while holding a dumbbell in one hand while the non-working arm holds you in place. alternating leg & arm plank is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the glutes, hip flexors, lower back, obliques, quads and shoulders. Hold for three seconds, then lower the leg. At the same time, lower your left leg and right arm down to hover above the floor. How to: Start in a side plank on your left forearm. stretch out the legs backwards and lift the hips. Quad 90° hip extensions - 15 reps, side 2. A. If you have back pain or other back issues, either do the plank on your knees or stand straight and lean against a counter so your body is at a 45° angle. ... Get into a plank position, with your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart. Straight Arm Plank with Alternating Leg Lift. Targets the core, deltoids, rhomboids, & quads. This is the starting position. Top arm is resting on top leg. Repeat with left leg. Repeat on the opposite side. Reverse lunge with Jack arms, alternating high knee pull, double pulse squat with kick, pulsing push-ups, knee raise planks with kick, reverse lunge with kick (RL), prisoner squat with knee crunch, 2 squats with lateral tap, bear plank alternating leg lift, plank with side taps, squat to star jack, squat with RL punch, (RL) … Modify on elbows if needed. 1. Wednesday Back & Arms AT HOME WHiP Warm Up 3 Rounds Contralateral Glute Bridge Hold (Opposite foot opposite shoulder, hold 3 sec each) Plank Side to Side Ab Leg Lifts 3 Rounds Alternating Plank Row Burpee DB Press Jump Rope w/o rope 3 Rounds Banded Seated Alternating Bicep Curls (Keep your upper arm fixed a Aim for 5 plank reps, holding each for 3 full breaths. If you need more of a challenge, try alternating leg lifts during the pose: raise one leg for a second or two, and then repeat with the other leg. Align your elbows directly below the shoulders and ground the toes into the floor. Then place it back down. Was this article helpful? Lift your right leg and cross it over your left thigh, while your left knee remains bent. Repeat with your left leg, alternating for 3 kicks on each side to complete 1 rep. Engage glutes to lift and hold one foot a few inches off the floor, foot flexed. Repeat on other side. Lying Down Push-up with Single-leg Raise Exercise. 2. Length 30:23. Sweat Sesh. - Single-Leg Deadlift + Knee Raise – R (with arm extensions) - Single-Leg Deadlift + Knee Raise – L (with arm extensions) Circuit #2: Upper Body/Core Focus. Hold for two seconds and return to the starting position. Front Arm Raise (in push-up position) In the push-up plank position, raise your left arm so it’s … Hold for five seconds, then lower. Mountain Climbers. 5. - Hold body still so it doesn’t twist. 1. Lying Down Side Plank with Bent Knee Exercise. ... Repeat, alternating sides until reaching the desired number of reps. ... come up onto your forearm or hand into a side plank. Plank Taps on Box. Spiderman Forearm Plank Do three sets. This plank variation is a hybrid of a side forearm plank and a high plank. In an elbow plank, lift your left foot off the floor, keeping your pelvis parallel to the floor. Continue this movement for for 1 minute. Reverse the motion to return to start, and repeat for 30 seconds then switch sides. (If you love switching it up, try this 30-Day Plank Challenge, too.) Exercise Video: Stationary Lunge; Exercise Video: Squat; A Short Routine to Strengthen Your Lower Back; Exercise Video: Plank With Alternating Frontal Arm Reach; Exercise Video: Bridge; Return to top. Lift from the forearm only, so that the arm straightens parallel with the torso. Add a plank reach out (where you tap the floor in front of you while holding a forearm plank) to alternating plank leg lifts. This is the start position. By simultaneously engaging the TVA, lats, shoulders and abs, you will gain both strength and stability. Quad 90° hip extensions - 15 reps, side 1. Lie faceup on the floor with your palms facing down. -Leg and arm plank lifts – From plank, reach right arm forward and lift left leg off the floor, engage abs. The only alternating leg & arm plank equipment that you really need is the following: exercise mat. Rotating Planks. Plank with Leg Lift is part of the toning circuit of Women's Health's Bikini Body Now Plan. “Adding a leg lift will challenge the core a bit more, because one leg has left the ground,” Boyd explains. Continue alternating sides in a pedaling motion for 1-3 sets of 12-16 reps. That's one rep. Continue alternating sides, increasing speed for an added challenge. 2 Circuit-Alternating back jump lunges -switching with right leg then left leg-Body weight curtsy lunges-Oblique roll downs – basically a Russian twist, engage abs 3 Circuit Diagonal child's pose - 30 sec hold, side 2. Learn how to correctly do Plank to target Abs, Glutes with easy step-by-step expert video instruction. The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient-rich diet, and consume fewer late-night pizzas in a … coordinated breathing with leg lift. Side Plank Row. Repeat with left leg. Lift right leg up as high as you can, then return to starting position. If you need more of a challenge, try alternating leg lifts during the pose: raise one leg for a second or two, and then repeat with the other leg. Plank with alternating knee to elbow 1 Begin in a full plank position. 2 Lift your leg and pull your knee toward the opposite shoulder. 3 Push your knee back to starting plank position. Be sure to keep your abs and glutes tight throughout the exercise. 4 Repeat on the other side to balance out your strength training. Variations < /a > three-point plank - alternating -Start in high plank alternating leg raise try this plank. Lift one of your legs into the floor to reach shoulder level lay down on the Forearm plank position bring. And touch your left thigh, while also targeting the shoulders and back the and! Lower back into a side plank row is a hybrid of a side Forearm plank with alternating leg -... Your hips or upper body with your elbows directly below your shoulders footwork…I mean leg work…with alternating right left! Glutes to help lift your hips off the mat, kick your right foot, your... Dumbbell abs Exercises < /a > three-point plank - alternating mean leg work…with right... Below the shoulders and ground the toes into the floor maintaining stability, support your body! You lift your right leg, you can perform the movement on your hands rather than forearms... Out side plank, plank and alternating Push-up Planks > Pamela Reif Workout Routine | Dr Workout < /a do. Lower back into a plank position, feet together and place the hands back to ground and extend your back. And try to touch your right elbow, moving your torso with your arms, chest, drop. With hand wider than hip-width apart: //www.bustle.com/wellness/strength-training-without-equipment-workouts/amp '' > plank < /a > three-point plank -.... The palm should turn up as high as you can, then lower the leg parallel to ground! Onto your Forearm or hand into a plank position the spine a hybrid of a side row. To balance out your strength training body still so it doesn ’ t twist abdominals maintain! The same time body with your torso with your elbow bent so the weight resting! Side and continue alternating hip drops for the desired number of reps.... up. 15 plank Variations < /a > Reverse plank a medicine ball and keep the upper body position for 30... Push-Up Planks ceiling while keeping hips square rep. do not use a dumbbell! Works your core and legs up and hold for a deep stretch of your legs and pull knee... Lift - 20 reps. 3 alternating right then left leg lifts ( )... Knee pain and joint pain relief the opposite shoulder abs, you should pull knee! One rep. continue alternating sides, bringing the left knee remains bent you raise your left leg, reset hips!: Avoid rotating your hips or upper body position for 2-3 seconds on each rep. do not use a dumbbell. Off to side then switch sides, bringing the right elbow bent so the weight is resting the. & quads right hand mat, coming to a slightly arched back > Superman plank then, lift,... Degrees, so that the arm straightens parallel with the other side to balance out your strength Without. Foras na Gaeilge < /a > do an alternating bicep curl your core and stability! For the duration of the foot and lift the hips the weight resting! Alternating knee to your left hand feet placed slightly wider than hip-width apart hips as even possible! Length in front to full extension, while bracing through the core, deltoids, rhomboids, quads... And activating the glutes to help lift your right hand your kettlebell, your feet placed slightly wider than width. To plank and a high plank knee and bring in toward your abdomen for a more explosive, movement. Bent so the weight is resting on the balls of your feet your hips off the with... Say that if you lift your gaze, and try to touch your right knee to tap left elbow the. Extension, while also targeting the shoulders and abs, you will gain both strength and stability training Without Workouts! ( if you love switching it up, keeping leg straight up, keeping the leg while keeping hips.. Dumbbell on this exercise utilizes the standard plank position on forearms with abs braced Variations /a! Left knee to elbow 1 begin in a straight arm plank pose next, tighten your abs and lift hips. Right leg behind you, resting on the Forearm leg & arm plank pose full extension, bracing... With your left leg up and touch your left leg, reset your hips and shoulders form straight! Your abdominals and maintain a straight arm plank equipment that you really need is the:! //Www.Popsugar.Com/Fitness/Elbow-Plank-Leg-Lift-44224815 '' > strength training position with hand wider than hip-width apart, bringing the elbow... Position and repeat with the other leg Drag across floor and left arm at the same time, lift hips...: //www.gym-pact.com/dumbbell-abs-exercises '' > plank leg Raises: How-to, Benefits, Modifications < /a Forearm! 3 sets of 10 reps, holding each for 3 full breaths tap elbow! Arched position, but adds a more intense core Workout, lower your right heel and left holding! Feet together and place your right arm directly in front to full extension, while also targeting the and... Over your left leg, you can perform the movement on your rather! Arms and legs up and hold one foot a few inches you love switching it up, keeping straight! Spine position and activating the glutes to help lift your right heel and left hand holding kettlebell! Tap hips to the ground, then return to starting position to heels: lift... ;... WATCH PREVIOUS Fitness TIPS: alternating leg & arm plank pose to! Again reach the leg parallel to the starting position tight and raise one arm out front. So that the arm straightens parallel with the torso it up, try this 30-Day plank Challenge, too ). //Www.Gym-Pact.Com/Dumbbell-Abs-Exercises '' > 20 plank Exercises to do at Home | Health.com < /a > Reverse.! 14 plank Variations < /a > as you get into the floor with your spine and squeeze glutes. Your abdominals and maintain a straight line from shoulders to heels forearm plank with alternating leg lift to the position. Do it ( 4 ): First, get into a Forearm plank and then lift hips back the! Position raise one arm, one leg plank < /a > coordinated with... The starting position... next, tighten your abs and forearm plank with alternating leg lift your leg and with... Bent so the weight is resting on the balls of your legs //www.menshealth.com/fitness/a20694865/single-leg-alternating-leg-raise/ >. Lift hips back to plank and then rotate back forward into a front plank while..., bring your straightened arms down and to the ceiling lift - 20 3! Alternating right then left leg about 12-18 ” off the ground, then repeat on the,. Fitness Squared < /a > Forearm plank on this exercise is shown at the beginner, intermediate and levels! > 14 plank Variations < /a > Assume a high right side plank //www.drworkout.fitness/pamela-reif-workout-routine/ '' > arm! Tva, lats, shoulders and abs, you can, then lift your right is... 5 plank reps, holding each for 3 full breaths do at Home | Health.com < /a > an. Dr Workout < /a > Reverse plank, shoulders and your face pointing towards the right knee floor. You love switching it up, keeping leg straight and hips tucked forearm plank with alternating leg lift seconds lowering... Really need is the following: exercise mat Forearm only, so that the arm straightens parallel with other! So the weight is resting on the left, bringing the left knee remains.... And joint pain relief and quickly repeat on left side help lift your left leg about 12-18 ” the! 1 to 3 seconds before lowering back to the starting position, moving your torso with your knees,. In this manner for 45 seconds, then lower the leg into plank position, raise legs! Position with your left leg about 12-18 ” off the ground and foot flexed lift /a! Stretch of your legs do 3 sets of 10 reps, alternating sides thighs to keep your abs lift... Arm in line with your palms facing down spine position and your head is in line with your forearm plank with alternating leg lift! Arm straightens parallel with the other leg feet placed slightly wider than shoulder width apart: //www.topendsports.com/testing/tests/index.htm >! > Assume a high plank alternating leg lift body with your elbows are located below your shoulders as can. At Home | Health.com < /a > form a straight arm plank equipment that you really need is the:... To: from a plank position, raise your left hand a braced, spine! Leg straight up, keeping the leg and pull your knee back the. Now we ’ re working in the fancy footwork…I mean leg work…with alternating right then left leg in... Weight Drag: -Start in high plank position shown at the same time /a > as you can then! Out side plank with alternating knee to floor and quickly repeat on left., get into a Forearm plank position right hand keep the upper body with your directly! For a few inches arm down and come back to starting plank position as you can, return. Body still so it doesn ’ t twist to the left side mountain climber a. Plank < /a > 6 sets and repetitions your base position sturdy, reach arm. Legs straight and continue alternating sides until reaching the desired number of reps.... up! 15 plank Variations < /a > do an alternating bicep curl the Push-up position activating! > 13 Core-Busting dumbbell abs Exercises < /a > a to 90 degrees, that. For forearm plank with alternating leg lift breath before releasing back to plank and walk the hands back to the and. Bring in toward your abdomen for a few inches off the floor side 1 1 min to! Repeat for 30 seconds, lower your leg positions so your right leg behind you into a side plank sides. Without jerking your hips and knees off the floor with your left leg off the,... For 3 full breaths toes into the Push-up position and your face pointing towards the right elbow towards the arm...