Side Plank Hold

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.

  1. 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.
  2. Split legs so that one foot is in front of the other as you rest on sides of the feet.
  3. 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.
  4. Hold position for 10 seconds or more, breathing consistently.
  5. Lower slowly and repeat on opposite side.
Side Plank

Steps 1 – 2

Side Plank

Steps 3 – 4

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