Advanced Side Plank

Do you want an exercise that is one of the best for your core, postural muscles, arms and shoulders? An added bonus is strengthening the upper body using your body weight and gravity for resistance. I’ve got it with this week’s move. This is an advanced variation of the side plank, with even more options for progressing. Lying on your side, place your bottom hand under your shoulder and lift your hips off the floor. Your bottom arm and the edges of both feet will support you. Extend your top arm straight up so you form a line from hand to hand. Keep your abdominals engaged tightly, your hips and shoulders stacked – not rolling forward or back. Continue to breathe normally and keep your hips lifted. Hold this for 30 – 60 seconds and repeat on the other side.

Notes: It’s important to keep breathing throughout the exercise and not hold your breath. Do a body check from head to toe – face, shoulders and hands should be relaxed not clenched tight. Your foot position can vary from being spread apart; heel touching toe; stacked on top of each other. Look straight ahead and keep your head in line with the rest of your spine. KEEP PUSHING YOUR HIP UP – don’t let it sag.

Easier: Bend both legs at the knees and support the plank position from the outer edge of the bottom knee. As you get stronger, bend only the bottom knee and lengthen the top leg. As you move to both feet, you can have them pressed up against a wall for further support. The wider apart your feet, the easier it is as this provides greater stability. Keep the top arm down along your top thigh.

Harder: Hold a weight in the top hand for added intensity; lift your top leg for 10 repetitions or just holding it up; Elevate both feet using a chair, sofa or low table (don’t let that hip drop!).