Good Form: A deceptively simple core builder
Develop core strength, control and balance with this side elbow plank exercise. It looks easier than it is — so be patient and persistent. Start out by holding the pose for just a few seconds; as you get stronger, you’ll be able to hold it longer.
Lie on your left side with your feet, knees and hips stacked. Place your right arm alongside your body. Position your left elbow directly below your left shoulder, palm flat on the floor and your fingers spread. Pull your navel in toward your spine and lift your chest without overarching your lower back.
On an inhalation, contract the left side of your lats (the muscles below your underarm and above your waist near the outter sides of your back). Push down firmly over your left forearm and slowly raise your hips off the floor, balancing on the outside of your left ankle and foot and your left forearm and hand. Form a straight line with your body by pulling your abdominals in toward your spine; keep your shoulders squarely facing forward. Pause for two to three breaths or longer, then lower your hips slowly. Repeat three times on each side.
Voight is the creator of a line of fitness DVDs, including “Full Body Stretch” and “Ballet BodySculpt.”
