Once you have mastered the Bridge and the Bird Dog then you are ready to progress to the Side Plank. This exercise provides activation to the muscles that supports the whole core. This information comes from the Canadian Chiropractic Guideline Initiative in partnership with the Centre for Disability Prevention and Rehabilitation.
Instructions:
1. Lie on your side with your elbow directly under your shoulder with your knees bent and hips stacked right on top of each other.
2. Squeeze your abs and glutes and lift your hips straight up. Keep your spine totally straight and try not to wobble.
3. Hold for 10 seconds. Repeat 10x on each side.
4. ADVANCED: to advance this exercise, straighten the top leg and repeat the exercise, and then straighten both legs and repeat the exercise.