Side High Plank

1. Begin in a high plank position with your hands directly beneath your shoulders.
2. Rotate your body to one side, shifting your weight onto one hand. The hand should be directly beneath your shoulder.
3. Stack one foot on top of the other, ensuring your body forms a straight line.
4. Activate your core muscles by pulling your belly button towards your spine.
5. Lift your hips so that your body forms a straight line from head to heels.
6. Ensure your supporting shoulder is directly above the hand.
7. Keep your head in a neutral position, looking straight ahead.
8. Breathe deeply and consistently throughout the hold.
9. Hold the plank for the desired duration, and then switch to the other side.

1. Focus on maintaining a straight line from head to heels, avoiding any sagging or arching.
2. Keep your hips lifted to maintain a strong and stable side plank position.
3. Balancing on one hand requires extra stability and concentration. Keep your gaze focused for better balance.
4. Emphasize the engagement of the core muscles and glutes to maintain stability.
5. If new to this exercise, start with an elbow side plank and gradually progress to balancing on one hand.
6. Breathe deeply and avoid holding your breath. Consistent breathing aids in endurance.
7. Start with a hold duration that challenges you without compromising form. Gradually increase the time as your strength improves.

Easier

• If balancing on one hand is challenging, start by performing the side plank with your elbow on the ground.
• Place your hand on an elevated surface, like a step or bench, to decrease the intensity.
• Stagger your feet for added stability while gradually working towards balancing on one hand.
• If extending the top arm is too challenging, keep it on your hip for added support.

Harder

• Incorporate raising your top leg to create a scissors motion for added difficulty.