The side plank
The side plank focuses on the transverse abs, the obliques and the muscles in the hips and buttocks. Here are two versions of the exercise.
Begin by lying down on your right elbow and forearm with your feet and knees stacked and legs bent behind you.
- Using your forearm, raise your hips from the ground and hover above the floor with your left arm across your chest or on your left hip. If you’d like to raise the level of difficulty, simply unbend your legs to form a straight line with your body and raise your hips and knees off the ground.
You may feel gravity pulling you down, but try to stay with it for at least 15-20 seconds, and shoot for three rounds on each side, every day.