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Side plank

VeryWellFit: "The side plank is an excellent exercise for strengthening the oblique abdominal muscles, which don't get worked as much during ab exercises such as crunches. Hold your body on your side in a straight position supported only by one arm and the side of one foot."   [ID: side_plank]

Instructions

First time: Try holding your side plank for 30 seconds on each side

Steps:

1. Lay on your side with your feet stacked on top of each other
2. Engage your core; lift your hips and knees from the mat while exhaling
3. Hold your torso straight with no sagging or bending up; remember to breath
4. Plank for 30 seconds, and then you're ready to flip to the other side

Little help

This is a variation of the basic plank exercise, plank.htm

Progression: Hold your plank for a little longer. You can do it!

Little help

Article: "How to Do a Side Plank" from VeryWellFit, www.verywellfit.com/how-to-safely-progress-your-side-plank-exercise-4016853

Video: demonstration of side plank, www.youtube.com/watch?v=ZpBJIRLGEgg

Image source: NASM, nasm.org