Side Plank – On Knees, Clam, Pelvic Floor Contraction, Band
HOW: Begin by lying on your side, bending the knees to 90 degrees. Pushing through the elbow, lift the hips toward the ceiling. Take a big breath in through the belly, breathing in through the pelvic floor, relaxing the pelvic floor in this position. As you breathe out, keep the ribs tucked towards your pelvis. Lift the knee up towards the ceiling and then gently bring it back down while keeping that core engaged and contracting your pelvic floor.
FEEL: You will feel your side abdominals and side hips.
COMPENSATION: Avoid letting the hips sag to the floor. Avoid leaving the hips behind you, extend the hips forward.