Celeb trainer Lauren Boggi breaks down the side plank liberty extension—a abs exercise based on cheerleading choreography. (Warning: It's harder than it looks!)

By Kylie Gilbert
November 08, 2016

Sick of doing crunches or planks ad nauseam? Celebrity trainer Lauren Boggi, founder of Lauren Boggi Active, has you covered. This move is pulled straight from her Cardio-Cheer-Sculpting method-a total-body HIIT-meets-dance-cardio-meets-Pilates workout-but with cheerleading-based choreography. In addition to working your abs, this move will also target your back, delts, and inner and outer thighs. (Next, try these surprising barre and Pilates-inspired abs exercises.)

Here's how to do it:

A. Start in side plank with right hand under shoulder. With abs engaged and chin to throat, pull right knee in toward your chest, stopping when foot reaches left knee to come to liberty. At the same time, contract your bicep to bring left arm to dagger position, fist in front of shoulder, palm facing in.

B. Breathe in, then exhale, fully rotating left arm up to reach a high "V" position as you bring right leg back behind the body, keeping foot off the ground.

C. Hold for 3 seconds, then return to dagger and liberty.

Perform 10-15 reps, then switch sides.

Believe us, keeping your foot in the air for 3 seconds is way harder than it sounds.

Too hard?

Work your way up to this move by starting with a straight-arm side plank, or try lifting your inside knee to liberty and then back to the ground, without the extension.

Too easy?

Add a weight (3-10 pounds) to up the burn.

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