1. Attach a suspension trainer to a secure overhead anchor point.
2. Place your feet in the loops of the suspension trainer, legs together, with the rest of your body extended forward in a prone position, hands placed directly under your shoulders on the ground. You will start in a push-up-like position with the body straight and core engaged.
3. Make sure your body is in a straight line from head to heels, creating a plank position using the suspension trainer.
4. Engage your core and slowly swing your legs to one side, keeping them straight and together. Your torso will twist slightly, but most movement should come from the hips.
5. Use your core muscles to control the pendulum motion as you swing your legs to the opposite side.
6. Continue the exercise by rhythmically swinging your legs from side to side while maintaining a strong plank position with minimal sagging or arching of the back.
7. Perform the exercise for the desired number of repetitions or for a set time period.
8. Focus on control and stability throughout the movement rather than speed.
9. Ensure you breathe regularly, exhaling as you swing the legs to the side and inhaling as they return toward the center.
Safety Tips: - If you are new to this exercise, start with a smaller range of motion and increase it as you become more comfortable and build strength. - Always keep your core engaged to support the lower back and prevent any strain. - If you experience any pain, especially in the lower back, stop the exercise immediately and consult a fitness professional.
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