{"id":1163,"date":"2022-03-13T11:28:00","date_gmt":"2022-03-13T18:28:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1163"},"modified":"2022-03-09T07:54:54","modified_gmt":"2022-03-09T15:54:54","slug":"semi-side-star","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/semi-side-star\/","title":{"rendered":"Day 34 – Semi Side Star"},"content":{"rendered":"

\"Semi<\/p>\n

HOW TO…<\/strong><\/p>\n

    \n
  1. Position yourself into a T-Plank<\/a> position.<\/li>\n
  2. Slowly turn to your right side by\u2026 (a) turning your left arm to the right, (b) stacking your right leg on top of your left leg, and (c) placing your right arm alongside your body.<\/li>\n
  3. Make sure your body is in a straight line, don’t let your hips sag.<\/li>\n
  4. Hold for about 3 secs and then return to starting position.<\/li>\n
  5. Switch sides.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform the Semi Side Star 10 times on each side, alternate the left and right, and hold for as long as you can hold proper form. Use the High Plank in between each Semi Side Star as a resting moment.<\/p>\n

    Variation:<\/strong><\/span> Too hard? Keep your feet apart instead of on top of each other for more support, or keep your knees on the ground for an easier variant.<\/p>\n

    Goal:<\/strong><\/span> Do this planking exercise for up to 30 seconds on each side.<\/p>\n

    Challenge:<\/strong><\/span>
    \nSemi Side Star (one side).
    \nHold for 5 seconds.
    \nGo to     High Plank<\/a> and hold for 5 seconds.
    \nSemi Side Star on the other side.
    \nHold for 5 seconds.
    \nGo to     High Plank<\/a> and hold for 5 seconds.
    \nThis is one set. Repeat 5x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Semi Side Star<\/p>\n","protected":false},"author":2,"featured_media":2842,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-1163","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1163","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1163"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1163\/revisions"}],"predecessor-version":[{"id":3281,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1163\/revisions\/3281"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2842"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1163"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1163"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1163"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}