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  1. To do a beginner side plank exercise, you need to12345:
    1. Lie sideways on the floor, with your legs fully extended and your elbow beneath your shoulder.
    2. Engage your abdominal muscles, drawing your navel toward your spine.
    3. Lift your hips and knees from the mat, forming a straight line with your torso.
    4. Hold the position for several breaths, or as long as you can.
    5. Lower your hips and knees to the starting position, and repeat on the other side.
    Learn more:
    Start in a traditional side plank position. Raise your top arm straight above you, or keep your top hand on your top hip. Drop your hips until they come into contact with the ground, then return to the start position. Repeat for 10 to 15 reps and then switch to the other side.
    www.healthline.com/health/side-plank

    Strengthen Your Hips with Side Planks

    • Engage your abdominal muscles, drawing your navel toward your spine.
    • Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.
    www.verywellfit.com/how-to-safely-progress-your-si…
    Begin by lying sideways on the floor, with your legs fully extended. Position your elbow beneath your shoulder, and point your forearm in front of you with a clenched fist. Raise yourself up so that your only points of contact with the ground are your feet, elbow, forearm, and fist. Raise your hip upwards to straighten out your body.
    30dayfitness.app/fitness/planks-for-beginners-exer…

    How to Do a Plank for Beginners

    • Place your hands directly under your shoulders. Spread your fingers wide.
    www.beachbodyondemand.com/blog/planks-for-be…
    How to do a side plank To get started, prop yourself up on your forearm, making sure your shoulder is right over your elbow. You want to create a base of support for your shoulder so be careful to not draw your arm in too close. Then lift your rib cage away from your mat to lengthen and align your spine.
    lindywell.com/side-plank-for-beginners/
     
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