{"id":1230,"date":"2022-04-01T06:49:00","date_gmt":"2022-04-01T13:49:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1230"},"modified":"2022-03-29T11:49:20","modified_gmt":"2022-03-29T18:49:20","slug":"tuck-twist","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/tuck-twist\/","title":{"rendered":"Day 53 &#8211; Tuck &#038; Twist"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1231\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/tuck_twist.jpg\" alt=\"Tuck and Twist\" width=\"1024\" height=\"675\" \/><\/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\/high-plank\/\">High Plank<\/a> position.<\/li>\n<li>Position the foot of your right leg sideways on the floor (instead of on your toe), and rotate your hips.<\/li>\n<li>Lift your left leg and move your left knee under your right leg.<\/li>\n<li>Try to keep your body as low as possible.<\/li>\n<li>Next, move your left foot back to the starting position (keep your hips rotated sideways).<\/li>\n<li>Now lift your right arm upwards, as if you are pulling a cord.<\/li>\n<li>Next, lower your arm back on the ground for support.<\/li>\n<li>Repeat, or switch sides.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Perform the Tuck &amp; Twist exercise 10 times on one side, then switch sides, and repeat 10 times on that side.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Variation:<\/strong><\/span> Too hard? Start with just the leg movement. Only add the arm if you can repeat the leg movement 5 times on one side.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tuck &#038; Twist<\/p>\n","protected":false},"author":2,"featured_media":2861,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-1230","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\/1230","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=1230"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1230\/revisions"}],"predecessor-version":[{"id":3323,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1230\/revisions\/3323"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2861"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}