SIDE PLANK

Get in a side plank position. To do this, lie on your right side on the floor with your left foot rested on top of the inner side of your right foot and your left arm rested on top of your left side. Raise your body by placing your right forearm flat on the floor so that it's perpendicular to your torso and lift your torso up until your right upper arm is straight underneath you with your elbow bent 90 degrees and your forearm flat on the floor. In this position, only your right forearm and the outer side of your right foot are making contact with the floor and your body forms a diagonal line that is at about a 20-degree angle to the floor. Keep your abs pulled in tight and hold this position for as long as you can.

A.K.A. Side Plank Reach Through (right)

Get in a side plank position. To do this, lie on your right side on the floor with your left foot rested on top of the inner side of your right foot and your left arm rested on top of your left side. Raise your body by placing your right forearm flat on the floor so that it's perpendicular to your torso and lift your torso up until your right upper arm is straight underneath you with your elbow bent 90 degrees and your forearm flat on the floor. In this position, only your right forearm and the outer side of your right foot are making contact with the floor and your body forms a diagonal line that is at about a 20-degree angle to the floor. Raise your left arm straight above you. Then lower your arm under the opposite arm pit and through the other side as you turn your body from a sideway position to facing down toward the floor. Then reverse the motion to bring your arm back up above you. Focus on getting a good stretch in your rear delts and middle traps as your arm reaches the top position. When you have completed all reps on one side repeat on the opposite side. Keep your abs pulled in tight and hold this position for as long as you can.

Get in a side plank position. To do this, lie on your left side on the floor with your right foot rested on top of the inner side of your left foot and your right arm rested on top of your right side. Raise your body by placing your left forearm flat on the floor so that it's perpendicular to your torso and lift your torso up until your left upper arm is straight underneath you with your elbow bent 90 degrees and your forearm flat on the floor. In this position, only your left forearm and the outer side of your left foot are making contact with the floor and your body forms a diagonal line that is at about a 20-degree angle to the floor. Keep your abs pulled in tight and hold this position for as long as you can.

A.K.A. Side Plank Reach Through (left)

Get in a side plank position. To do this, lie on your left side on the floor with your right foot rested on top of the inner side of your left foot and your right arm rested on top of your right side. Raise your body by placing your left forearm flat on the floor so that it's perpendicular to your torso and lift your torso up until your left upper arm is straight underneath you with your elbow bent 90 degrees and your forearm flat on the floor. In this position, only your left forearm and the outer side of your left foot are making contact with the floor and your body forms a diagonal line that is at about a 20-degree angle to the floor. Raise your right arm straight above you. Then lower your arm under the opposite arm pit and through the other side as you turn your body from a sideway position to facing down toward the floor. Then reverse the motion to bring your arm back up above you. Focus on getting a good stretch in your rear delts and middle traps as your arm reaches the top position. When you have completed all reps on one side repeat on the opposite side. Keep your abs pulled in tight and hold this position for as long as you can.