Knee-Tuck Side-Plank

1. Begin in a side plank position on your right side, with your right elbow directly under your shoulder and legs stacked. Extend your left arm overhead to create a straight line from your left fingers to your left toes.

2. Engage your abdominals and obliques to maintain a straight, rigid body line. Your hips should be elevated off the ground, forming a diagonal line from head to feet.

3. While holding the side plank, exhale and draw your left knee toward your chest, simultaneously bringing your left elbow down to meet the knee. Perform this in a controlled manner without losing the plank alignment.

4. Inhale and extend your left leg and arm back to the starting position.

5. Complete the desired number of repetitions on one side before switching to plank on your left side and repeating the movement with your right arm and right knee.

6. Maintain a steady pace that allows you to sustain proper form throughout the exercise.

7. To increase difficulty, you may add a pause at the knee tuck or increase the duration of each set.

Ensure you keep your movements controlled, and your core continuously engaged. If you experience any pain, especially in the lower back, stop immediately and reassess your form.

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