This move is great for targeting the sides of the body, which are often weak and underdeveloped.
Level: Advanced
- Lie on your side with your body in a straight line and your elbow under your shoulder. Your feet should be staggered with the foot of the top leg in front.
- Lift your hips off the ground, creating a straight line from shoulder to ankle.
- Bring your bottom knee toward your chest, and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to starting position. Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
- Do two sets of six reps on each side.
Works: hips (glute meds), shoulders, torso (abs and back)
Work up to this exercise with side planks for beginners, and the intermediate level running side plank.
