Butt Side-Plank

Positioning:

1. Start by lying on your side with your legs straight.

2. Position your feet so that one is stacked directly on top of the other.

3. Place your forearm on the ground, elbow directly underneath your shoulder for support.

4. Stack your shoulders and hips, forming a straight line from head to feet.

Movement:

1. Engage your core muscles to stabilize your body.

2. Lift your hips off the ground, creating a straight line from your head to your feet. Your body should be elevated, balanced on your forearm and the side of your foot.

3. Hold this position for a set duration (e.g., 20-30 seconds).

4. For added intensity, you can lift the top leg towards the ceiling while keeping your hips elevated, then lower it back down without touching the bottom leg.

5. Maintain proper form by keeping your head in line with your spine and avoiding any sagging at the hips.

6. Slowly lower your hips back to the ground to complete the exercise.

7. Switch sides and repeat for the same duration.

Tips:

• Breathe steadily throughout the exercise.

• If you're a beginner, you can modify the position by bending the bottom knee for more support.

• Focus on engaging your glutes and core muscles for maximum effectiveness.