{"id":1208,"date":"2022-03-27T15:10:00","date_gmt":"2022-03-27T22:10:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1208"},"modified":"2022-03-18T06:41:35","modified_gmt":"2022-03-18T13:41:35","slug":"side-outer-knee-tuck","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/side-outer-knee-tuck\/","title":{"rendered":"Day 48 &#8211; Side Outer Knee Tuck"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1221\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/side_outer_knee_tuck.jpg\" alt=\"Side Outer Knee Tuck\" width=\"1024\" height=\"683\" \/><\/p>\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Position yourself into a <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/side-plank\/\">Side Plank<\/a> position with your arm straight alongside your body.<\/li>\n<li>Pull up your upper leg, while moving your knee forward, and at the same time move your upper arm up by bending it at the elbow and moving your hand towards your face (your knee and elbow should end up close together).<\/li>\n<li>Hold for about 3 secs and then return to Side Plank position.<\/li>\n<li>Switch sides.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Perform the Side Outer Knee Tuck 10 times on one side, holding the pose for 3 seconds. Then switch and do the same on the other side.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Variation:<\/strong><\/span> Too hard? Pause between each repetition by lowering your hip to the floor.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span><br \/>\nSide Outer Knee Tuck (one side).<br \/>\nHold for 3 seconds.<br \/>\nGo back to Side Plank and hold for 3 seconds.<br \/>\nNow turn your body over into a <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/forearm-plank\/\">Low Plank<\/a> position.<br \/>\nHold for 3 seconds.<br \/>\nMove to a Side Plank position on the other side.<br \/>\nSide Outer Knee Tuck on the other side.<br \/>\nHold for 3 seconds.<br \/>\nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Side Outer Knee Tuck<\/p>\n","protected":false},"author":2,"featured_media":2856,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-1208","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\/1208","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=1208"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1208\/revisions"}],"predecessor-version":[{"id":3309,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1208\/revisions\/3309"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2856"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1208"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1208"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1208"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}