HOW: Use a stable surface or chair with a pad placed on top of it. Position your body side lying and put one leg on top of the pad on the chair or raised surface. The inside part ankle/lower leg should be comfortably on the pad. Place your bottom forearm on the ground under your shoulder. Push into the ground with the inside of your foot to help lift your hips off of the ground. Then quickly lower yourself down into the starting position.
FEEL: You should feel your inner thigh muscles working in your leg, shoulder and core muscles working while in the plank position.
COMPENSATION: Don’t use the bottom leg, keep that leg straight.