Plank Challenge Week 1, Day 4 {Low Plank Alternating Leg Lift}

Hello once again everyone! I am back with our next installment of the Plank Challenge. Just because we are halfway into the week doesn't mean you can't still join in! There is still plenty of planking left to come. Check out the links at the bottom of this post for the previous days and information if you want to enter for the possibility of winning a @steembasicincome share!

Today's variation we are going back to the forearms for a low plank but we are still going to challenge the balance a little bit with an alternating rear leg raise. It is my turn to demonstrate this one.

Here are your cues:

1. As per usual, keep your elbows and base in line with your shoulders. Don't let your body shift forward or back throughout the movement.
2. Keep your hips level even while raising the legs. I don't care how high your leg lifts, just that you are engaging the glutes (butt muscles) to lift the leg while still keeping all of the core muscles tight to avoid swaying or raising the hips.
3. Slow controlled movements are the name of the game.
4. Continue to breathe and really keep those core muscles locked in for the duration of the set.

By now if you are incorporating all of the moves each day it should be building up to a solid workout! As a reminder it is totally fine to do each of the moves once during the week or do one big workout at the end of the weekly series, as well. I want to make sure to stress that anyone can join in and work these moves into your current level of fitness!

Beginner: Perform the move for 30 seconds

Intermediate: Perform the move for 45 seconds

Advanced: Perform the move for 60 seconds

Another way to make this slightly more challenging is to hold one leg up for the full work period, then switch and hold the other.

Thanks for checking out today's variation! Below are all of the other links for the challenge so far. If you haven't looked at the original post make sure to check that out to support @steemusa (my community of the week).

Plank Challenge Week 1, Day 3
Plank Challenge, Week 1 Day 2
Plank Challenge Week 1, Day 1
Plank Challenge Original Contest Post

*Make sure to consult your health professional if you have any current or prior medical issues that may prohibit starting a new exercise program.

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