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By December 15, 2010 0 Comments

12 Days of Amazing Moves! Day 3: Swinging Plank

Moving right along! Welcome to day 3! Have you had a chance to check out the first two days? If so, how’d you do? Easy? Hard? Not so bad? Be sure to leave your feedback! Ok, here’s day 3:

Swinging Plank

Materials Needed: Nothing! Just you!

Muscles Targeted: Core (abdominals), hamstrings, glutes

Swinging Plank Step 1

Begin in plank position with your knees off the floor, body in a straight line with your shoulders. Immediately SWING one leg straight up off the floor, keeping your knees straight and hips down. Lift up as far as you can go and HOLD for 5 seconds.

Swinging Plank Step 2

Bring your leg back down behind you, but only tap your toe to the floor, then swing your leg out to the side. Keeping your hips down and in line with your shoulders.

Bring your leg back behind you, tapping your toe to the ground, then repeat step 1, swinging your leg up.

So the pattern is: Swing up, tap, swing out, tap, swing up, tap, swing out, tap.

By the time you get to about the 5th rep, your glutes and hamstrings should be BURNING! :) Remember to switch legs after 10 reps (or more if you’re up for the challenge).

This is a tough one, but I know you can do it! Let me know if you have any questions about any of the moves so far. And let me know your progress!

Be Renewed!

Posted in: Core, Featured, Lower Body, Workouts

About the Author:

Renisha James is a Personal Trainer with an unquenched passion to help those around her to be fit and healthy.

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