Perform each exercise with slow controlled movements. Complete 2 sets of 10-15 reps, with 30-60 seconds rest. This routine may also be performed in a circuit with little to no rest between exercises.
|Side Plank w/ Abduction
a) Lay on side with the right leg pulled back and the left hand on the hip with the shoulder back. Align right elbow directly under shoulder. Right hip should up so the shoulder and knee form a straight line.
b) With the abdominals drawn in, raise the left leg about one foot off the ground. Keeping the foot pointed straight ahead, pause at the top before returning to the starting position. Repeat 10-20 times, switch sides and repeat.