Side plank on the (left) forearm, with the elbow directly beneath the shoulder, the forearm on the floor, and the legs stretched out, either one on top of the other or staggered for greater stability; lift the pelvis until the body forms a straight line from head to toe. The oblique abdominal muscles, glutes and legs should be actively engaged. Hold the position isometrically and continue to breathe calmly.
Attention:
The pelvis does not sag (insufficient tension in the lateral core muscles), the hips do not rotate forwards or backwards, the shoulders do not collapse (sinking in the joint), the head does not droop or tilt (straining the neck), and there is not too much pressure in the lower back instead of the core (incorrect distribution of tension).
Lighten:
Knees on the floor (knee-side-plank); place the top leg slightly in front of the bottom leg, or position the feet staggered rather than stacked.
Harden:
Feet close together (stacked position); upper leg raised (side plank leg raise); additional load on the hips (e.g. weight on the pelvis); free upper hand above the head or holding a weight; unstable surface (possible for both the arm and the legs).
