Side Plank

The side plank works the entire core – front and back but specifically targets the internal and external oblique muscles (the waistline). It also helps strengthen the shoulder girdle too. Lying on your left side, push your body weight up until it’s supported by your left forearm and edges of both feet. 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 20 – 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 supporting elbow should be directly under the shoulder. Your foot position can vary from being spread apart(easy) to heel touching toe to stacked on top of each other (hardest).

Easier: Bend both legs at the knees and support the plank position from the outer edge of the left 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.

Harder: Once you are able to support yourself with both feet stacked for 60 seconds try holding your top arm straight up; you can hold a weight in this hand for added intensity; hold a weight on your top hip; or try lifting your top leg for 10 repetitions or just holding it up. Repeat the same on the other side.