5. INTERNAL HIP HOLD

Beginner: 10-sec hold each side Intermediate: 20-sec hold each side Advanced: 30-sec hold each side

Start in a straight-arm plank position. Bring one foot underneath your body and place it outside the opposite leg.

Slowly lower your hips towards the floor and hold.

The target is to achieve a 90-degree angle with your legs, so your hips are close to the floor.

Brace your core and relax your shoulders.