Illustrated tutorial on plank and leg lift movements
Target exercise areas: abdomen, core
Starting position: Facing the ground, bend your two forearms downward and close to the ground. At this time, your elbows and fingers are flat on the ground. of. Your palms should be tightened and placed directly under your shoulders. Bend your toes slightly and tighten your abdomen so that your belly and belly button feel stretched toward your spine. Straighten your body but keep your neck and spine relaxed. Imagine you are a plank and keep your body straight from head to heels. 
Action Essentials: Now raise one of your legs about ten centimeters off the ground. Keep your legs upright and hold this position for 1 second. Return to the starting position and continue alternating legs.
Tip: Tighten your abdomen and keep your hips from falling down. Keep your body vertical
