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Contralateral Plank
- 1 - Begin in a forearm plank position. Place your forearms on the ground with your elbows directly under your shoulders. Keep your toes tucked under, and your body should form a straight line from head to heels.
- 2 - Tighten your abdominal muscles to stabilize your spine.
- 3 - Simultaneously lift your right arm off the ground and your left leg off the ground. Keep both limbs straight and parallel to the floor. Your body should remain stable and balanced.
- 4 - Maintain this contralateral (opposite side) plank position for a few seconds, ensuring that your core remains engaged and your hips don’t drop or rotate.
- 5 - Lower your right arm and left leg back to the ground to return to the forearm plank position.
- 6 - Repeat the same movement on the opposite side by lifting your left arm and right leg.
- 7 - Continue alternating between sides for the desired number of repetitions, focusing on control and balance.
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