Jazz up your classic side plank with a leg lift—an easy yet impactful tweak that ramps up core and oblique engagement while also challenging your balance and flexibility. This version, shared by certified yoga instructor Pilin Anice, is perfect for sneaking in strength training during nap time or school drop-offs.
How to do it in 6 steps:
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Start in a high plank—arms straight, legs extended, wrists under shoulders, belly drawn in tight.
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Shift onto one arm—stack hips and shoulders. That planted hand and elevated arm should form a strong line.
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Top foot meets bottom foot—keep hips lifted and core tight. Eyes can follow your lifted fingertips.
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Raise the top leg, core tight, extend/raise your leg straight up. Think: strong, steady, not wobbly.
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Hold for ~30 seconds, then reset to plank and do the same on the other side.
Quick modifications for real life:
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If that lower hip keeps dropping, drop the bottom knee into a 90° angle and focus on bracing your core and pushing through the arm.
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No flexibility? No sweat—keep your top hand on your hip, and aim to lift the leg just a foot off the ground.
Why busy parents should love this move:
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Hits your obliques, core, shoulders, glutes, and arms—all with one simple tweak.
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A killer option when time’s scarce (looking at you, bedtime chaos), no equipment required.
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Helps improve hip and hamstring mobility—meaning less stiffness when you’re wrangling the kids.
Sneak It Into Your Day (No kids required… optional)
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While lunch cooks—flip between sides while waiting for the battle to finish.
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During storytime—hold one side, breathe, repeat as they flip through pages.
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Post-bedtime cooldown—quiet, quick, and satisfying—just enough to feel strong before your next parenting mission.
Psst… Don’t Forget!
If you’re juggling chaos and craving a confident, healthy you—peek into my Busy Parent Health & Fitness book. It’s chock-full of quick, sustainable workouts, smart nutrition hacks, and wellness tips that actually fit into your busy parent life. (And yes, there’s plenty of humor sprinkled in when things get wacky!)
Crunchy core, tighter glutes, less time wasted—now that’s a win for us busy parents.
Need other time-efficient moves or a routine for when there’s only five minutes to spare? Just say the word.
