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  1. Here are instructions for doing side planks for seniors12:
    1. Start in a traditional side plank position.
    2. Raise your top arm straight above you, or keep your top hand on your top hip.
    3. Drop your hips until they come into contact with the ground, then return to the start position.
    4. Repeat for 10 to 15 reps and then switch to the other side.
    5. Engage your abdominal muscles, drawing your navel toward your spine.
    6. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.
    7. After several breaths, inhale and return to the starting position.
    8. The goal should be to hold for 60 seconds. Change sides and repeat.
    Learn more:

    Instructions

    • 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.
    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…
     
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