Advanced Ab Workout for Super Core Strength

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After completing one to two minutes of the basic plank, you can move on to the side plank. The side plank is important for completing a full warm-up because it targets the lateral core stabilizers, including the obliques and transverse abdominis, but it can help improve the lateral stability of knee and hip joint as well.

This is helpful for preventing and reducing knee pain in athletes who don’t do a lot of lateral movements in their sports. For example, if you only run forward, bike, or do things like elliptical trainers, you will rarely work your lateral stabilizers. This exercise can help keep them strong and balanced.

Do the side plank as pictured with your torso in a straight line from head to feet. Hold the position for 30–60 seconds while maintaining control and then switch sides. If you lose balance, start to shake, or find your hips starting to sag, stop, rest for a few seconds, and continue.

If the basic side plank is too easy, you can add to the difficulty by lifting your top leg 5–10 inches from your lower leg, holding it for 10 seconds while maintaining your balance. Then lower it for 5 seconds and repeat. Don’t forget to do both sides.