This is a more difficult variation of plank hold which works the lateral muscles of the abdominals and back as well as the shoulder complex.
- Lie on your side, knees slightly bent and prop yourself up on one elbow with chest and ribcage lifted and shoulders down. Elbow is directly under shoulder at a 90 degree angle.
- Split legs so that one foot is in front of the other as you rest on sides of the feet.
- Using your legs to push into the floor, lift hip upwards until hip and back are in a straight line and body is off the floor except for feet and forearm. Do not tilt body forward or back and keep chest pointing straight ahead.
- Hold position for 10 seconds or more, breathing consistently.
- Lower slowly and repeat on opposite side.