Side plank knee tuck
Corehardrepsno equipment
A one-arm side plank with the top arm reaching to the ceiling. The top leg lifts, the knee is drawn up toward the chest and the top elbow comes down to meet it, then arm and leg reach out again. Done on one side, then the other. A tough oblique exercise: keep the bottom hip lifted.
How to do it
- Lie on one side and prop up on the straight bottom arm, hand on the floor under the shoulder. Stack the feet and lift the hips so the body is one straight line from head to feet. Reach the top arm up to the ceiling.
- Lift the top leg a little, then draw the top knee up toward the chest while the top elbow comes down to touch the knee. Keep the bottom hip lifted and the shoulder stacked over the hand.
- Extend the leg and reach the top arm back to the ceiling without dropping the hips.
- Move slowly to stay balanced; exhale as the knee comes in, inhale as you reach out. Finish the reps, then repeat on the other side. Easier: lower the bottom knee to the floor.
Muscles worked
Main: obliques
Supporting: glutes, lower back, abs, shoulders, quads