Benefits:
- improved strength for the shoulders, arms, and the glutes
- improved core strength and stability
- increased flexibility of the calf muscles and a good stretch for the Achilles tendon
Method:
This is an advanced-level exercise, so make sure that you can steadily hold a plank position with good form before you move on to this exercise.
Start in a plank position with straight arms, suck your belly button in to engage your core muscles, then slide back and forth a few times on your toes, pushing your heels back to stretch your calves. Keep your torso horizontal and your core engaged during the whole time. In this position, raise one leg off the mattress, rock back and forth, then come back to the centre to swap legs and repeat the movement.
In case your wrist is complaining, you can do this exercise on your forearms.
To add some extra challenge to this exercise, add a push-up to the movement every time you raise a leg.