Good Job! that you have come this far. Now don’t give up, keep it going. The following exercise will complete the Routine for Back strengthening as well as strengthening your Hips.
The Plank Walk
The following Exercise is not only powerful and potent but when done correctly will provide you the immense benefits when it comes to toning the Back, the Hip as well as the Abdominal muscle groups.
Position 1-Neutral position
This is the Neutral position. Since this Exercise is targeted for Beginners, hence in the above picture the performer has her butt slightly raised, which if you are in the intermediate stage, should be avoided.
Position 2-the Left leg moves
Now with support from your hands and Right foot, gently raise your Left foot, as if you are trying to walk back, upon this extension, try to hold at this position for 2 seconds, then return to the Neutral position.
Position 3-Neutral positions
Gently return the Left leg, so as to reach the Neutral position. Keep the Plank on. Now it is time for the Right leg.
Repeat the above move for the Right leg
You ought to perform 3 Sets for the Left leg, and 3 sets for the Right leg. Each set should consist of 20 Repetitions [Beginners]. That would account for, 3 x 20 = 60 Reps for the Left leg, and 60 Reps for the Right leg, in all, a total of 120 Reps for this Exercise.
Now that you have Completed all of these three Exercises, it is time that you perform the Final Stretch. It is imperative to perform this Stretch, since it will protect your Hip, your Back as well as provide you with a complete Healing Circulation required to hit the Routines tomorrow.