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Step 1:Lie on your side with your legs bent and upper body supported through your elbow. Place your free hand on your opposite shoulder.
Step 2: Raise your hips so that only your knee and arm support your bodyweight
Step 3: Hold this position for 10 seconds before returning back down. Perform the same descending pyramid rep-scheme for each side
You can start by moving your hand placement from your opposite shoulder to the top of your hips or even move to a full side plank
Perform the full side plank with one foot directly in front of the other, because you can also take it one step further and incorporate a rolling pattern (where you would tilt or rotate your body towards the ground and back towards the ceiling) if the side plank alone is easy. Make sure to keep your shoulders, torso and upper leg in a direct line during this roll to keep the low back safe.
Step 2: Raise your hips so that only your knee and arm support your bodyweight
Step 3: Hold this position for 10 seconds before returning back down. Perform the same descending pyramid rep-scheme for each side
You can start by moving your hand placement from your opposite shoulder to the top of your hips or even move to a full side plank
Perform the full side plank with one foot directly in front of the other, because you can also take it one step further and incorporate a rolling pattern (where you would tilt or rotate your body towards the ground and back towards the ceiling) if the side plank alone is easy. Make sure to keep your shoulders, torso and upper leg in a direct line during this roll to keep the low back safe.
right in the childhood
