Instructions

Bracing your core, lean over with a straight back, and hold one hand onto a support. Lift one leg off the ground extending it back behind you, with the knee on the planted leg slightly bent. The planted leg should be the same side as the hand holding onto the support. Rotate your entire torso gradually outwards and keep your leg extended outward just like an extended airplane wing. Move your hip back to the start position and then twist internally. Repeat for the desired number of repetitions then repeat on the other side.