A Harder Core Challenge | Fitbie

6-Pack Abs Workout

A Harder Core Challenge

Master the side plank to build better abs and keep back pain at bay

Modified Side Plank

Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Bend your knees 90 degrees. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.

Raise your hips until your body forms a straight line from your knees to your shoulders. Breathe deeply for the duration of the exercise. Hold this position for 30 seconds (or as directed). That's one set. Turn around so that you're lying on your right side and repeat.

Make It Easier If you can't hold the side plank for 30 seconds, hold for 5 to 10 seconds, rest for 5 seconds, and repeat as many times as needed to total 30 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 30-second goal with fewer repetitions.

This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Abs, Core, Hips, Lower Back, Obliques

  • Man leaning on his forearm with his knees bent and one arm on his hip

  • Step 1

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