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Step 1
Get in the plank position. Place the hands on the floor, shoulder-width apart, fingers pointing directly forwards. Using the abdominal muscles, extend the legs so they are straight and together.
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Step 2
Watch for common form issues. The hands need to be directly below the shoulders. Extend the arms, but don't lock the elbows out. There should be a good amount of distance between the ears and shoulders when in the plank position. If looking at someone in this position, there should be a straight line that goes from the top of the head, to the shoulders, the hips and the feet. Keep this position the entire exercise. Keep the abdominals lifted. Do not let any part of the body sag down at any point.
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Step 3
Lift a leg. Slowly lift one leg off the floor. The foot only needs to come up a few inches off the floor. While lifting the foot, the toe points gently. The only part of the body that moves is the leg and hip of the side that lifts. Focus on keeping the entire body still and stable from the time the toe comes off the floor. Hold the foot still for a few seconds at the top of the foot raise. Then, slowly lower the leg back to the floor using the core and legs to keep the movement controlled and smooth.
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Step 4
Change sides. After lowering the leg, do the same thing with the opposite leg. Go slowly, concentrating on the movement and stability of the body.
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Step 5
Repeat. Stay focused on keeping the body stable from head to toe. Stay in good form during the entire exercise, even at the end when it gets more difficult because of fatigue. Do five sets on each side to start and work up to seven with each leg.
