Day no. 14 – Elbow Plank Donkey Kick. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don’t let the pelvis sag down or pop up. Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist. Press your right heel toward the ceiling as high as you can without moving your pelvis or low back. Lower the bent leg slightly, and repeat for a total of 20 repetitions then switch sides. Do two sets on each leg.