Straight-Arm Side-Plank

1. Starting Position:

   • Begin by lying on your side. You can choose either your left or right side.

   • Keep your legs straight and stacked on top of each other.

   • Extend your bottom arm straight beneath your shoulder. Your forearm should be perpendicular to your body.

2. Positioning:

   • Your top arm should be extended straight up towards the ceiling, so your body forms a straight line from your head to your feet.

   • Engage your core muscles by tightening your abs.

3. Movement:

   • Press into your bottom arm to lift your body off the ground. Your body should form a straight line.

   • Keep your hips elevated and avoid letting them sag towards the floor.

   • Hold this position for the desired amount of time, usually 20-60 seconds, depending on your fitness level.

4. Breathing:

   • Breathe steadily and avoid holding your breath while in the plank position.

5. Finishing the Exercise:

   • Slowly lower your body back to the starting position.

   • Switch to the other side and repeat the exercise.

Tips:

• Ensure that your neck is in a neutral position, looking straight ahead or slightly upward.

• If you find it difficult to balance, you can bend your knees and rest them on the ground for support, maintaining the arm position.

• Aim to keep your body as straight as possible to maximize the effectiveness of the exercise and engage the core fully.