Side Plank Thread the Needle

Full side plank with one foot in front of the other, keeping your body in one
Straight line from your heels to your hips to your shoulders.
With the top arm reach down and across towards the arm on the floor
Rotate this arm open towards the ceiling. Move
controlled with this exercise.

If this exercise is too difficult, try performing it on an elevated surface or with your knees on the floor. Both of these modifications will reduce the intensity. During this exercise, the shoulder and forearm resting on the ground will be engaged.