Stool Lift Side-Plank

Positioning:

• Begin by placing your left hand on the padded stool. Your hand should be directly under your shoulder, providing stability.

• Lie on your left side, stacking your feet on top of each other or slightly staggered for stability.

Body Alignment:

• Keep your body in a straight line from your head to your feet. Engage your core muscles to help maintain this alignment.

• Your right hand can rest on your hip or extend it toward the ceiling for an added challenge.

Movement:

• Slowly lift your hips off the ground, creating a straight line from your left shoulder to your feet. This is the starting position.

• Hold this position for a count of three, focusing on engaging your waist and core.

• Lower your hips back down towards the ground without allowing them to touch, and repeat this lift while maintaining good alignment.

Repetitions:

• Aim for 10-15 repetitions on one side, then switch to the other side to complete the exercise.

Breathing:

• Inhale as you lower your hips, and exhale as you lift them.

Tips:

• Keep your head in a neutral position, looking forward or slightly up.

• If you're a beginner, perform the exercise with your knees bent to reduce the difficulty, until you feel comfortable progressing to a fully extended position.

Safety:

• Ensure the stool is stable and can support your weight. Avoid any sudden movements that could lead to injury.