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Form Friday: Pick Pockets


Pick Pockets are a great core exercise! You will be doing both sides, but let's start on the left-side and get you set-up!

Getting into Position:

  • Starting on the left-side first, lay on your left forearm. Face to your right and in a lateral plank position. TIP 1: Make sure your arm is perpendicular to the line of your body; creating a right angle. DO NOT let your supportive arm lie in the same direction as your body. This is bad for your shoulder. TIP 2: Your supportive arm should point in the same direction you are facing.
  • Keep your top foot staggered on the floor behind your bottom foot. TIP 1: This will assist you with keeping your hips square (facing forward) and provide more stability. DO NOT have your top foot in front of you bottom foot as it may promote twisting of the hips. TIP 2: Focus on keeping your hips off the ground and your entire body in a straight line (from head to toes).

The Movement:

  • Initiate with an exhale to engage your core muscles and also flex your glutes to protect your back.
  • Your non-supportive arm should rotate down and around the front of your body in an arc shape. At the bottom, briefly tuck that hand behind you. TIP 1: Try to touch your butt. TIP 2: This is a small twist in your core muscles only. Keep your hips square (facing forward). DO NOT let your hips twist.
  • Then, inhale and retrace your path back up to complete the repetition.
  • Repeat as necessary and address both sides.


  • During this exercise, if Pick Pockets are too difficult to maintain perfect form, a great modification for this is: Left & Right-side Heel Taps! In this, make sure you are scooping and reaching toward the opposite heel. Here are the steps:
  • First, lay on your back with your knees bent and feet on the floor.
  • Rise up into a half curl-up and hold this position with your shoulder blades off the ground.
  • Reach underneath for the opposing heel through the gap your bent legs created.
    • TIP 1: Exhale with every twist.
    • TIP 2: Keep your heels out of reach, which will force you to extend further.
    • TIP 3: If you notice your shoulder blades dipping, bring them back up.
  • Repeat and alternate sides.

That's it! Thank you so much for reading my Form Friday blog! I hope you are having a great week! If you know anyone that needs assistance with their form, please have them check-out our Form Friday videos! Until next Friday, keep being awesome!

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Wednesday, 19 February 2020

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