1. Starting Position:
- Lie on your side with your body straight.
- Place your forearm on the ground, with your elbow directly beneath your shoulder.
- Your legs should be extended straight alongside each other, resting on the mat or floor.
- Position yourself so that your body forms a straight line from head to feet.
2. Leg Placement:
- You can choose to stagger your legs (one foot resting in front of the other) or stack them on top of each other, depending on your comfort level and stability.
3. Engaging Core:
- Tighten your core muscles to stabilize your body.
- Ensure that your hips are lifted off the ground, creating a straight line from the head to the feet.
4. Movement:
- While maintaining your body position, lift the top leg off the bottom leg and bring your knee towards your elbow on the floor.
- Simultaneously, twist your torso to bring your elbow towards your knee, as if trying to meet them in the middle.
- Hold the position momentarily at the peak of the contraction, feeling the engagement in your obliques and core.
5. Return to Starting Position:
- Slowly return your top leg and arm back to the starting position, keeping your body aligned and your hips lifted.
6. Repetitions:
- Perform 10-15 repetitions on one side, then switch to the other side and repeat the exercise.
7. Breathing:
- Inhale as you return to the starting position and exhale as you execute the movement towards the knee.
Tips:
- Keep your movements controlled to maximize engagement and prevent injury.
- Avoid letting your hips sag; keep them elevated throughout the exercise.
- If you're new to this exercise, consider practicing the side plank position before incorporating the knee-to-elbow movement.
