Training Day #15 – Side-Iso Plank
After today there will be 3 exercises left until the Challenge! Are you ready? Today’s plank will strengthen mainly your obliques but you also need to maintain balance as you shift and roll to the other side. First get in to the elbow stance, then shift your body weight to either side, in this case the left side with your right arm raised. Your right foot should be resting on top of your left foot. Hold this stance for a moment then move your body back to the elbow plank and shift to the right side and repeat.
**Be mindful of your health condition(s) as well. You know your body better than anybody else, if you can’t do it, stop and reduce the time or use the regression tips. But if your unsure please check it out with your doctor.
Take a few minutes and a few times during the day to perform this exercise. Try 2-4 times per day, once before breakfast, lunch, dinner and bed time. See how long you can hold yourself up. Challenge yourself. Make sure to keep your back as straight, chin tucked, tummy tight and remember to breathe! Also place your elbows on a yoga mat or pillow – something to cushion them, don’t hurt yourself!
1. Elbow Plank – 5-10 seconds
2. Left Side-Iso Plank – 10-20 seconds
3. Elbow Plank – 5-10 seconds
4. Ride Side-Iso Plank – 10-20 seconds
5. Elbow Plank – 5-10 seconds
Rest – catch your breath, wiggle out the tension, loosen up
Progression: If this is simple for you, feel free to increase the time or repetitions, you are awesome!
Regression #1: Try the original stance with your elbows on a chair or couch. This will elevate your upper body for an easier workout (Your butt shouldn’t be sticking up). Eventually you’d want to work your way back up to the “Side-Iso Plank”