Front Plank with Leg Lift

1. Start in a standard plank position: Place your forearms on the ground with your elbows aligned below your shoulders, and arms parallel to your body at about shoulder-width distance. Extend your legs behind you and rise up on your toes.

2. Ensure your body is in a straight line from head to heels. Engage your core muscles to keep your torso stable and prevent your hips from sagging or sticking up in the air.

3. While keeping your core tight and without rotating your pelvis or your lower back, slowly lift one leg off the ground to about hip height.

4. Hold the leg lift for a moment, then slowly lower your leg back to the starting position.

5. Without letting your hips drop or rise, repeat the leg lift with your other leg.

6. Alternate leg lifts for the desired number of repetitions or for a certain duration of time while maintaining the plank position.

7. The key is to keep the core engaged throughout the exercise and to move with control, avoiding any jerking or sudden movements.

8. Focus on breathing steadily throughout the exercise and avoid holding your breath.

Remember to perform this exercise with proper form to maximize its effectiveness and to reduce the risk of injury. If you're new to the exercise or if you have any medical concerns, consider consulting with a fitness professional or a health care provider before beginning any new exercise routine.

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