Side Plank
Dallas Personal Trainer - A less common version of the highly popular Plank used widely by Dallas Personal Trainers in nearly every gym. This version focuses on the side of the core (the obliques) as opposed to the traditional Plank which focuses more on the front of the core.
Holding
Lay on your side and then prop yourself up so that only your elbow, the side of your forearm, and the side of your bottom foot are touching the floor. Your other foot will lay on directly on top of your bottom foot. Your hips should be lifted off the ground so that your body forms a perfectly straight line from your shoulders to your feet.
Maintain this position while keeping your entire abdominal region very tight for the length of time prescribed by your workout program. When the length of time specified by your workout program becomes too easy and ceases to push the limit of your ability, begin holding a small dumbbell on your top hip with your hand. As, you get stronger, increase the weight as you would on any other exercise.
For Reps
Lay on your side and then prop yourself up so that only your elbow, the side of your forearm, and the side of your bottom foot are touching the floor. Your other foot will lay on directly on top of your bottom foot. Your hips should be lifted off the ground so that your body forms a perfectly straight line from your shoulders to your feet.
Once your position is set, simply lower your hips as low as possible without touching them to the ground, and then lift them up as high as possible. The muscles you should be using to perform this movement are your obliques (the abdominal muscles on your side between your hip and your armpit). Once you gain the ability to do more reps than is prescribed by your workout program, begin holding a dumbbell on you top hip for added resistance. As your strength progresses over time, continue to add weight just as you would on any other exercise.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.