Happy day TWO of Pumpkin Spice Abs that are Nice!!
Today’s ab exercise is the side plank. Very similar to yesterdays plank as far as the different modifications that you can do. Again, we will be demonstrating the most common form of the side plank, we will be on our forearm, with our feet stacked on top of one another. To make the side plank more difficult you can again straighten out your bottom arm that you are resting on. If you want to make it less difficult you can drop your bottom knee to the ground, or spread your feet apart. As always with the plank you want to make sure that your head, neck, back, and butt are all in a straight line.
Things to keep in mind while doing your side plank:
Keep your eyes looking straight ahead so it is easier to balance
Keep your shoulders pulled down so your back muscles are engaged– think of pulling your shoulders down away from your ears
Keep your abs TIGHT– think about pulling your belly button up into your spine.
Keep your glutes tight
Do not let your bottom hip drop down to the ground, but do not push your top hip too high into the air– you should be in a straight line
**If you cannot keep your body in a straight line drop your knees down to the ground.
The goal is hold your side plank for 30 seconds to a minute on each side for 3 sets. You can rest for up to 30 seconds between each set if needed! Remember that whatever you do to one side of your body you want to do the same to the other time. Example 30 seconds on each side– NOT 30 seconds on the right and 45 seconds on the left.
Good Luck Warriors! We cannot wait to see your check ins about your side planks today! Don’t forget to use #workitout100 and # wio100challenge