Hi. I'm Ruben Belliard from Warrior Fitness Boot Camp, and today I'm going to show you how to do a side plank. All right. So I'm going to start on the bottom. All right. So side plank I want to make sure I'm going to put my forearm down. Just lay down on my side. It starts like this. Lay down on my side. A few things I want to make sure is my shoulder should be always right above my elbow. Okay. If this is the first time you're going to try this, I'm going to say bend your knees. Keep your body nice and straight. Give it a try like this. Okay. This is for a beginner. You bring your hips up, and again make sure that your shoulder is right over your elbow and hold it there. You can extend this hand up to give you a little bit more balance. Hold it up there. Hold it for 15 seconds. If that's too difficult, drop down.
Take a quick break. Then right back up. And you can slowly work your way up. If you've done this before, and you want to make it a little bit more challenging, extend those legs. Okay. Extend those legs. Once I get them up, I pop up, hold that hand high in the sky. And again make sure my shoulder is right over my elbow. I'm holding it up nice and tight. You should feel it in your oblique down here. Hold it. And again. See how long you can hold it. Thirty seconds, take a break, ten-second break, then right back up. And the more you do this, the better you'll get at it and the longer you can hold it. So a few things you have to be aware of when you do the side plank is your shoulder position over your elbow. You don't want it too high or too in, because it can create some shoulder pain.
And if you have your legs extended, if you find that too difficult, bend your knees. But when you bend your knees, make sure that your hips are forward. There's a straight line from your shoulder straight down to your knee. And that's how you do a side plank.