4. THORACIC ROTATION

Beginner: 15-sec hold each side Intermediate: 30-sec hold each side Advanced: 45-sec hold each side

Start in a straight-arm plank position, then bring one foot forward until it’s planted outside your hand. Take this hand off the floor, open your chest, point and look towards the ceiling. Drive the front knee forward and away from the body, brace your core and straighten your back leg.