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Published on Apr 19, 2013
Today, I want to show you how to do a perfect side plank. It's a great total body move that especially works your core muscles.
First, I'll show you a basic move and then we can progress to a more challenging variation.
I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life.
Start out, lie on your right side, in a straight line from head to your feet. Rest up on your forearm. Notice how my elbow is directly underneath my shoulder, this angle is very important to ensure that you don't put unnecessary stress on your shoulder and neck. Gently contract your abdominal muscles then lift your hips off the floor, maintaining the nice straight body alignment.
Keep your hips square and your neck in line with your spine. Hold for 20 to 40 seconds and lower. Try not to let your hips drop down during the move.
To increase the intensity of this core move simply challenge your balance and attempt to lift one leg up and hold all while maintaining the perfect alignment.