1-Bridge with Arm Leg Swing

1. Begin by lying on one side with your legs extended, stacking your feet on top of each other.

2. Prop your body up on your lower arm, ensuring that your elbow is directly below your shoulder to form a strong base.

3. Lift your hips off the ground, forming a straight line from your ankles to your shoulders, engaging your core to maintain a side plank position.

4. Once stabilized in the side plank, raise your top arm and top leg simultaneously, keeping them straight. Your body should still form a straight line but now with a "T" shape extended by your arm and leg.

5. Swing both your raised arm and leg forward, then swing them backward, maintaining a controlled motion and not allowing your hips to drop or your form to falter.

6. Complete the desired number of repetitions, then carefully lower your arm and leg and return to the starting side plank position.

7. Repeat on the opposite side to ensure balanced muscle development.

Take note to perform this exercise with control, moving your limbs smoothly to avoid any jerky movements or loss of balance. It's essential to keep breathing steadily throughout the exercise. If the arm and leg swing is too challenging initially, you can modify the exercise by holding the side plank or by only moving one limb at a time.

---