Core Countdown # 4 – Side Plank

Public enemy number two, the side Plank works your abs, butt, hips, and an often weak muscle called the quadratus lumborum.

What’s in it for you? You’ll reduce your risk for lower back pain and feel better than ever.

First, lie on your side with your legs straight and stacked on top of each other. Bend the elbow and place it directly under your shoulder.

Keep your back in a neutral position and lift your hips and knees off the floor. Keep your head aligned with your spine and your supporting elbow directly under your shoulder.

Hold the position for as long as you can without letting your hips drop, then repeat on the other side. Try to hold each side for at least half the time you can do on the front plank



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