Plank Challenge Week 1, Day 2 {Side Planks}

Happy Monday everyone!  I am excited to share the second exercise in the Plank Challenge series.  In case you missed the initial post over the weekend, make sure to check out the original contest post if you want to jump in and join the fun.  Yesterday was the first day, so we've only just begun!

For the next progression in our series we're flipping to the side!  As I talked about yesterday, core is not just the small group of muscles on the front of your stomach.  If you want to be truly balanced and strong in your center, then you have to work it from all angles.  The side plank is generally a little bit more challenging than a regular low plank, so the video guides through four possible positions (bottom knee down, staggered feet, stacked feet, or the hardest with the top leg up).  Pick the position you can hold the strongest and stick with that, you don't have to cycle through like Julie is showing for demonstration purposes.  

The cues are similar to the basic plank we did yesterday:

1. Set your elbow up directly underneath the shoulder and the top shoulder should also follow the same line.
2. Keep your bottom hip up to also maintain the line from torso through either your knee if that is down or the feet.
3. You should feel not only your core engaged (more so obliques on the side of the core for this one, but still remember to zip in at the belly button), but also the muscles on the side of the leg and surrounding the hip.
4. Once again remember to breathe and be sure to hold that solid position throughout the plank.

Though yesterday was testing how long you could currently hold the basic plank, the next few days I will offer some timing depending upon your current fitness level.  Feel free to perform just once, or 2-3 times on each side with a break in between if you really want to work those muscles.  Often in my sessions I will have my clients do each side and then throw in a low plank in the middle if you want to bring back in yesterday's plank!

Beginner:  Hold 30 seconds per side

Intermediate:  Hold 45 seconds per side

Advanced: Hold 60 seconds per side

As usual, let me know if you have any questions!  Happy planking!

 *Make sure to consult your health professional if you have any current or prior medical concerns that may prohibit starting a new exercise program.

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