Here is a one minute medley of different Side Plank exercises to challenge your core (especially your obliques). When you are doing more than a minute with the traditional Side Plank, it is time to incorporate more challenging exercises. If you do not know how to do a Side Plank, you need to lie on your side on a mat, carpeted, or any cushioned, firm surface. Place your forearm on your mat under your shoulder and make sure it is perpendicular to your body. Place your upper leg directly on top of lower leg and straighten your knees and hips.
I perform each exercise in this order for 15 seconds each
Side Plank with Hip Abduction
Side Plank Push-Up
Side Plank Twist
Traditional Side Plank
Here are brief explanations on how to do each version of the Side Plank:
Side Plank with Hip Abduction:
Start off with the supporting elbow beneath the shoulder and your legs aligned together. One leg should be on top of the other. While holding a side plank, lift your leg up and down while keeping a neutral alignment between the shoulders, spine, hips, knees and ankles. Try not to twist and turn your body. Try to maintain a controlled, slow speed with your leg lifts.
Side Plank Push-Up:
Continue to hold the traditional Side Plank. Drop your hips close to the ground in a slow, controlled motion. Move your hips back up to your starting position.
Side Plank Twist:
Start in a traditional side plank position with one elbow on the ground, and your other arm off the ground. Make sure that your elbow is in line with your shoulder and your body weight is being supported by your underside obliques.
Use the arm you are not holding the plank with and twist it under your body and reach as far as you can without breaking your form for the maximum benefit.
Rotate back and press your arm back up towards the ceiling. Repeat for the time allotted.