6. EXTERNAL 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 away from your body.
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.