I love these for active recovery during cardio or as part of my strength/core routine. This move will target your core, glutes, shoulders and back.
Keep your core tight & pulled in throughout and come to your knees or forearms if needed.
How To Do It
A. Come into plank position: forearms or on hands. Keep your core tight, hands under shoulders, quads contracted and eyes forward.
B. Keeping your hips facing the floor, lift one leg up towards the ceiling. Squeeze your glutes. Hold for 3-5 seconds.
C. With or without tapping down, draw the same knee towards the elbow on the same side. Feel the crunch in the obliques, and try to keep your hips facing the floor (don’t sway too much). Hold 3-5 seconds.
D. Repeat alternating sides.
Try 10-20 per set! For a bigger challenge, try 10-20 on the same side instead of alternating, then switch.
Keep one knee down as you extend the leg up towards the ceiling and the opposite knee towards the elbow. Keep your shoulders, hips and knee in one straight line.
Add a single leg pushup as you lift the leg up and/or bend the elbows slightly during the reptile (like a spiderman pushup). You can also try these on a decline. :)