Sit on the floor with your knees bent, feet flat and hands placed behind you, fingers pointing toward your feet. Press through your palms and heels to lift your hips until your torso forms a tabletop, then kick one leg out and up in front of you. Bring the foot back down, keep your hips high and kick with the other leg. Your hips set the standard for every rep - the moment they sag toward the floor, the exercise stops being a plank and starts being a sit.
Works: glutes, hamstrings, shoulders, triceps, core
Breathing: Exhale as you kick, inhale as the foot returns to the floor.
Common Mistakes: Letting the hips drop between kicks, shrugging the shoulders up toward the ears, and swinging the leg so hard the whole body rocks backward.
Make Easier: Keep the kicks low and small, rest your hips on the floor between kicks, or build up with Crunch Kicks to practice the kick-out from a seated position first.
Make Harder: Straighten your supporting leg into a full reverse plank before each kick, hold every kick for a 2-count at the top, or pick up the pace and turn it into a burner.
