Side Plank Exercise
Want a toned waistline this summer? How do models have it to perfection? Swim catalogues are filled with pages of women who look like their waistline is the standard for everyone. We know that’s not true. Some of us have to work at it — hard. Especially, our beautiful post-pregnancy exercise mamas. The beginning of a smaller more firm waist is knowing which exercises to do. With an abundance of ab knowledge and exercises to pass along to your brains, I’d like to start with one of my favorites (more to come), the side plank. Not only is this exercise waist firming, it builds core strength which is a great foundation to use for other types of workouts such as; yoga, pilates, weight training, bodyweight training and tons of other fitness and sport gems.
Side plank exercises target the obliques and transversus abdominis muscles in your abdomen. Muscles which are a major part of core strength and stabilization. Secondary muscles targeted are your front abs, butt and back. It hits everything! You can incorporate these with some lower back exercises and crunches for quicker results to the slimmer you.
Side Plank To Get A Smaller More Firm Waist Steps:
Starting Position: Lie on your right side on an exercise mat with your legs straight and the left leg stacked directly on top of the right. Bend the right elbow and place is directly under your shoulder. Align your head with your spine and keep your hips and right knee in contact with the exercise mat.
Upward Phase: Exhale, keep the abdominals engaged to brace your spine. Lift your hips and knees off the mat. The side of your right foot stays in contact with the mat. Keep your head aligned with your spine and your right elbow positioned directly under your shoulder.
Lowering Phase: Inhale and gently return to your starting position. After a prescribed number of repetitions, repeat on the other side.
Exercise Variation: You can increase the intensity of this exercise by (1) increasing the length of time you are in the raised position, (2) raising the upper leg off the lower leg or (3) raising the lower leg off the floor and maintaining contact with your elbow and the foot of the upper leg only.
When raising the upper leg off the lower leg, there is no need to raise it to a level beyond parallel with the floor.
Explanation from: http://www.acefitness.org/exerciselibrary/101/