Dynamic side plank

The dynamic side plank is one of the best exercises for the side muscles and core. At the same time you also strengthen the seat muscles, hips and shoulders since all these muscle groups must be activated to help stabilize the body during exercise.

1. Lay on your side with your forearm flat on the floor, elbow lined up under your shoulder and both legs extended in a long line. Feet can either be staggered for more stability, og stacked for more challenge.

2. Engage your core, lift your hips off the floor while you make a straight line from head to toes.

3. Your top arm can either rest on your hip or you can reach up to the ceiling.

4. Hold for 15 to 30 seconds

5. Slowly lower yourself towards the floor, keep your core engaged through the whole exercise.

Your core must be engaged throught the whole exercise to avoid injuries in the back. Also remember to keep your hips up. Avoid to put to much pressure on the shoulders, only keep the position as long as you still keep your hips up and don´t put to much pressure on your shoulders.