The Side Plank
To perform the side plank lie down on your side propped up on your forearm. Brace your abs and raise yourself up so that your ankles, knees, hips, shoulders and head are all in a straight line.
Make sure your spine is straight and not sagging towards the floor. Squeeze your glutes, quads and abs as tight as possible. Breath nice and deeply.
Hold this position for a maximum of 10 seconds squeezing as strongly as possible. Then relax and repeat for a total of 3 repetitions.
The key is to squeeze all the above mentioned muscles as tight as possible while still breathing maximally for 10 seconds – not to just hold the position as long as possible.