#48: Challenge of the week: Side plank hip lift

I like to give myself a weekly challenge in order to stay motivated. There are 7 levels for every challenge, so everyone can join in. Feel free to modify the challenges so they fit your personal needs. Remember always to listen to your body, don’t push yourself too hard but keep moving. Doing only these challenges is not a balanced way to get or stay fit. If you have doubts about exercises, or your body, always ask a specialist for advice!

 Side plank hip lift
Last week I gave myself, and you, a challenge that was hard, hard because it was a difficult exercise and hard because I don’t really like the exercise that much. Since training should mostly be fun and enjoyable, this week one of my favourite exercises. Don’t think that because it is on my favourite list, it is an easy one. Actually, the technique in this one is difficult. Make sure you allign your body straight and make sure you won’t hurt your back, sholder, knees or hips during this one. Your core strength is important in every exercise, but before you use this exercise to strengthen your core, make sure you have some strength already! If you feel this exercise is too hard still, you can easily replace it with a normal plank or side plank.

level 1: 70 reps
level 2: 140 reps
level 3: 210 reps
level 4: 280 reps
level 5: 350 reps
level 6: 700 reps
level 7: 1000 reps


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