Donkey Plank

Starting Position:

• Begin on a mat or a flat surface.

• Get on all fours, supporting your body with your hands and knees.

• Your hands should be directly under your shoulders, and your knees should be positioned directly under your hips.

• Keep your back flat and your neck in a neutral position, looking at the floor.

Body Alignment:

• Engage your core by pulling your belly button toward your spine.

• Your elbows should be slightly bent to maintain a natural curve in your arms.

• Keep your feet flat on the floor with your toes pointed.

Movement:

• Slowly raise your right leg while keeping your knee bent, bringing it towards your chest.

• Then, extend your leg back behind you until it's in line with your body, avoiding arching your back.

• Hold this extended position for a moment, feeling the stretch across your lower back and glutes.

Return to Start:

• Bring your right knee back down to the starting position.

• Repeat the movement with your left leg.

Repetitions:

• Aim for 8-12 repetitions on each leg.

• Focus on smooth and controlled movements.

Breathing:

• Inhale as you lift your leg and exhale as you lower it back down.

Tips:

• Maintain a steady and controlled pace to enhance the stretch.

• Ensure that your hips remain level throughout the exercise.

Cooldown:

• After completing the exercise, take a moment to stretch your lower back and hamstrings for additional relief and flexibility.