Side Plank
The Starting Position
To start the Side Plank lie down on your side. Then lift your body off the ground resting only on your one elbow and the side of your one foot. You should make one line from ankles to shoulder.
The Motions
Hold that position like a plank :o) for the recommended time. You'd need to brace your torso and especially your oblique abdominal muscles to maintain good technique.
The Technique
- Take special care to keep your body in a straight line.
- Don't tilt your torso forward or backwards. When looking at your body from above your but should be in line with your hips, chest and shoulders.
- Keep your torso braced throughout the duration of the exercise.
The side plank is a great exercise for toning up the spare tire skin. There are two progressions to the normal side plank version:
Intermediate – to take it up a notch, perform the usual side plank, but elevate your hips above the straight line you woul dusually hold, then lower them to touch the floor. If you can do this version for 10 reps at a time – you're doing VERY well.
An advanced version of the side plank will be to add a leg lift at the top of the range of motion – when your hips are at their highest. Bring the leg back down and then bring your hips down to the starting position. That version is great for advanced workouts and works your entire body.
