Plank-A-Day Challenge – Day 29

Here we are, 2 days to go on our 30 day plank challenge!   Today we are going to help lift the tush (because no-one deserves a saggy butt) and help tone your core!

Elbow Plank With Donkey Kick  donkey

  • Begin in low plank, with elbows directly under shoulders, abs engaged toward the spine.
  • Don’t let the pelvis sag down or pop up.
  • Lift left leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist.
  • Press your left heel toward the ceiling as high as you can without moving your pelvis or lower back. NOTE:  The motion will not be huge but rather concentrated on the booty and hamstring.
  • Lower the bent leg slightly, and repeat for a total of 15-20 repetitions
  • Switch sides.
  • Do two sets on each leg.

To take it to a Level 1:

Stay in a high plank vs. the low plank OR cut the reps to 10-25.  You can’t have it both ways today.

Now go run!

Keli 🙂

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