Level 3 – Static Single-Leg Forearm Plank
Start with your toes together and on the ground. Place your elbows directly under your shoulders and rest your weight on your forearms. Flatten your spine, and press through your elbows to keep your chest from falling forward. Suck your navel into your spine and tighten your abdominals. Look straight down, allowing your neck to stay aligned with your spine. Lift one leg off the ground to challenge your stability. Be sure to alternate legs. Once you reach one minute on each leg with little struggle, then progress to level four.
Level 4 - Dynamic Elbow to Wrist Plank
Start in a high plank and move into low plank. Repeat for as long as you can.