The side plank, unique bodyweight exercises difficulty rating for a one minute hold 5 out of 10
Average time taken to master, 1 month.
Description
If you want a simple safe way to build core strength fast you can not go wrong with this exercise. Because it is a static hold that uses isometric contraction to maintain the position it is possible to become very proficient at this exercise in a very short period of time and I recommend it to anyone trying to develop good core strength before moving on to other exercise such as the Lalanne push up or the dragon flag.
Method
To begin lie on your left side with your body straight, one foot on top of the other, your left upper arm directly under your shoulder, your left hand and forearm placed on the ground and pointing directly in front of you.
From there simply push up so that your elbow is bent at 90 degrees and only your left foot, hand and forearm are in contact with the floor. When you are in the correct position the space left between you and the floor should form a triangle and then it is just a case of holding the position for as long as feels comfortable. Once you have exercised the left side remember to repeat the exercise on your right side.
Advice
Take your time with this exercise and build up slowly until you can hold for a minute or longer.
Breathe normally throughout the movement and do not let your hip sag.
The key to getting the most from this exercise is to keep the whole of the side of your body doing the lifting tight and tensing your abs throughout the movement.
See the plank to compliment the side plank
