2. Single-Leg Side Plank with Leg Raise
How to: With a mat or soft surface beneath you, lie down on your right side, stacking your feet, knees, hips and shoulders over one another in a straight line
(a). Prop yourself up on your right elbow and engage your right oblique and hip flexor to maintain this rigid position. Reach your left arm straight up, directly over your shoulder
(b). Next, lift your left leg straight up about 6-12 inches, while keeping your foot flexed directly forward. Hold this position for 10-15 seconds, keeping your core rigid while working on “lengthening” your body throughout the entire movement
(c). Repeat in the same sequence on your left side. Complete 3-4 sets of 10-15 second holds on each side with 30 seconds rest between each set.
Beginner Alternative: Try a simple side plank with the top hand placed on your hip. Then work on raising your arm directly above your head. Finally, try and hold your top leg at full extension for a split second. Continue to work in this format until you can extend your leg for 10-15 seconds on each side.