The side plank lift is a variation to the traditional plank that strengthens the shoulders, triceps, and entire core region. This exercise also improves hip mobility and balance.
Lie on your side. Position yourself on your bottom elbow and the side of your foot. Lift your hips in the air, forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes.
With your weight supported on the elbow and side of the foot, lower your hips to the floor. Pause, and then return to the starting position.
Do not move your hips back and forth. Instead, move them up and down.
Do not lose the straight line from the shoulders, hips, and ankles.
Do not place your grounded elbow too high above your shoulder.