- Circuit 1: Basic side plank
- Circuit 2: Extended side plank. Instead of balancing on your forearm, add to the balance challenge by supporting yourself on your palm, your supporting arm fully extended, your palm directly under your shoulder. Place your other hand on your hip or extend it up toward the sky.
- Circuit 3: Side plank and reach. From the extended side-plank position, reach your non-supporting hand up to the sky and look up toward your extended palm. After finding your balance, bring your non-supporting arm down and reach it under your lifted body, following the movement with your eyes. Reach as far as you comfortably can without losing your balance, then reverse the movement and extend the arm back to the sky.
Skaters engage your core and work your entire lower body as you move laterally, which helps target the adductors, abductors, and stabilizing muscles of your hips. Start by performing a step-out skater to master the movement, then make it plyometric by hopping from side to side.
Start standing, feet hip-distance apart, knees slightly bent. Shift your weight to your right foot and step your left leg behind and across your body in a diagonal motion, touching the ball of your left foot to the ground as you simultaneously sweep your left arm across your body, reaching toward your right foot. After touching the ground to the inside of your right foot, reverse the movement and step your left foot laterally to the left, planting it on the ground. Shift your weight to your left foot and step your right leg behind and across your body in a diagonal motion. Touch the ball of your right foot to the ground as you simultaneously sweep your right arm across your body, reaching toward your left foot. Continue this back-and-forth, skater-like motion.