• Home
  • Start Here
    • About
    • Top 10 Posts
  • Train Hard
    • Printables
    • Videos
    • New Move Monday
    • Shed & Share
  • Eat Well
    • Food Tips & Tricks
    • Recipes
  • Live Free
    • Challenges
    • Mindset
    • Spiritual
  • Your Second New Year
  • “Living + Active” Challenge
  • Blog
  • Contact
  • Services
    • Coaching
    • Speaking
    • Essential Oils

Clare Smith

Training Body & Soul

New Move Monday: Side Plank with a Lift!

October 10, 2011

I love planks!! (Just ask my pilates class!) I’m sure many of you have done a side plank before, but here is a twist on it. You can do this outdoors while your children are playing, in your living room near your stairs, or even at the gym on a step! It’s a little more challenging, so if you aren’t able to accomplish this, then just take it to the floor and even do this on your forearm (otherwise known as a “side elbow plank”). And YES…I’m wearing my running skirt!

♄♄♄

(Instruction below the picture)

Find a step and adjust your legs one on top of the other. The arm on the floor is below your shoulder. Place the other hand on your hip. Try to keep your hips lifted and core tight. Hold this position for 8 seconds. Relax and repeat!

To make it a little harder, do the same as above but lift the top hand towards the sky. Think of the chest open and lifted!

Want more challenge? Tip your torso towards the floor. Think of hiking your hips up toward the sky. Come back up to starting position and repeat.

AND…if those weren’t tough enough, then try this! Lift up the top leg and hold!

Do 3-5 holds of 8-12 seconds! (or as long as you can hold!) Be sure to switch sides!

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

Share this:

  • Pinterest
  • Facebook
  • Twitter
  • Email

Filed Under: Abs and Lower Back, Featured, Fitness, Lower Body, New Move Monday, Outside, Upper Body Tagged With: abs, exercise, lower body, New Move Monday, outside, upper body 3 Comments

About Clare

Comments

  1. catsbellyfatcure.blogspot.com says

    October 10, 2011 at 6:23 pm

    Looks awesome! Never tried a side plant on a step. I’ll try it.

    Reply
  2. Stacy says

    October 10, 2011 at 11:03 pm

    Oh, that looks tough. I haven’t tried a plank that way. Will have to give it a whirl šŸ™‚

    Reply
  3. Samantha says

    October 12, 2011 at 12:51 pm

    Just letting you know I think your blog is great and I’ve given you an award that was given to me. No pressure, just letting you know. If you want to participate check my blog at http://www.colonialcurvecottage.blogspot.com and if not, totally cool. I still like your blog šŸ™‚ Not spam, not a cult and not a plea for money or more readership. Just some kudos from me to you.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • YouTube

looking for something?

post archives

Instagram

Follow on Instagram
This error message is only visible to WordPress admins

Error: No posts found.

Make sure this account has posts available on instagram.com.

  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • YouTube

© 2021 · Clare Smith · Design by Heart & Arrow

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.