(A) Full Side Bridge/Plank with Leg Raise
From a side lying position place your left elbow under your shoulder and your top foot (right) about 6 inches in front of your bottom (left) foot. By splitting your stance like this you will have better stability to hold the side plank. Brace your core, raise your spine slightly so it is straight (you don’t want to start this position with a sagging spine), squeeze your shoulder blades together and pack your neck. Now raise your hips off the ground while pushing them forward. Now raise your top leg up until your raised leg foot is in line with your top shoulder. This is quite challenging so be sure to maintain a good strong core brace. Now hold this position until you start to shake and feel like you can’t keep your core braced and spine supported. If it was less than 20 seconds you should perform 4-5 reps of 20 second planks for 2-3 sets per side. Once you can hold your plank for 30 seconds perform 3-4 reps of 30 second planks for 2-3 sets. Once you can hold your plank for 1 minute or more on both sides do 2-3 sets of 1 minute planks. Once you can achieve a 1 minute plank for 2-3 sets you are strong and stable and ready to move on to more advanced moves such as the Full Side Plank with Lat Rows, Reverse Fly and Dumbbell Reverse Fly.