How it works: 8 week program
After a 10- minute dynamic warm-up, do the exercises: plank with left lift and side plank, then finish with a run or total-body workout. Do this 3 times a week on non-consecutive days for 2 weeks, and then go to these moves: plank with feet elevated and side plank with knee tuck. Then move to these moves: Fitness ball mountain climber and side plank and row. For your last two weeks do these moves: Suitcase deadlift and dumbbell overhead offloaded farmer’s walk (don’t forget about your warm-up and run/total-body workout)
Start with this move: Plank with leg lift
Get into a modified push-up position with your weight resting on your forearms and toes, elbows directly beneath your shoulders. Your body should form a straight line from your neck to your ankles. From that position, brace your core and lift one foot off the floor. You can hold that position for the entire set – 60 to 90 seconds – and then do the second set with the other leg raised, or switch legs halfway through each set.
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Photo by Women's Health Jul 20, 2011