In collaboration with the Well Fit sport club, The Guardian presents a one month series of fitness tips intended for both the experienced gym rat and the recreational rookie alike. For the month of September, senior and AFAA (Aerobics and Fitness Association of America) certified personal trainer Alex Keller has designed four core-busting yoga exercises with step-by-step instructions on how to get the most out of each pose.
Excercise #3: Side plank with variations
Body parts worked: Transverse abdominals, obliques, triceps and biceps.
- Modification #1: The right hand and right knee will be on the mat, as the left leg is extended. The left hand can be extended towards the ceiling. If balance is an issue, bring the left hand back to the hip.
Modification #2: The knees will be on the mat. The arm, or forearm will support the body, which is pointed straight, from the crown of the head, to the knees.
Modification #3: Plank on both feet, one stacked on top of the other. Arm, forearm or fist will be on the mat. The left leg can be extended to increase intensity.
