20 Contralateral Limb Raises (targets the back, butt/hips, and shoulders)
20 Plank with Knee Raise (targets the abs)
Perform this set ten times for a total of 200 Contralateral Limb Raises and 200 Planks with Knee Raises!
For the Contralateral Limb Raises:
1. Lie flat on your stomach on a mat with your legs stretched out behind you and your arms extended in front of you. Slowly raise your right arm and your left leg a few inches off the ground, keeping the rest of your body stationary.
2. Lower your limbs and raise the opposite arm and leg a few inches off the ground before reversing the movement. This is one rep.
TIP: Keep your core stabilized to prevent unnecessary rotations of your arms and legs; move slowly to feel each muscle working as you lift and lower.
For the Plank with Knee Raises:
1. Start in plank position by getting on a mat with your hands and toes touching the ground; your arms should be extended and your back should be a straight line parallel to the ground.
2. Bend your right leg, moving the knee towards your armpit, keeping the leg parallel to the floor the whole time. Reverse the leg so that it is extended again, but only let it graze the ground (don’t let it fall back down to the floor). This is one rep. Repeat all reps on this side before switching to the other side.
TIP: Look down at the mat the entire time to maintain balance and focus. Don’t let your back arch or sag during this exercise.