Modified Side Plank

Begin by lying down on your side with your elbow bent at 90 degrees directly under your shoulder and your palm placed flat on the floor.

Keep your top leg straight while bending your lower leg a bit.

You want to make sure that your shoulder and the wrist are aligned.

You can either stack or stagger your feet. Staggering is always better than stacking as it provides more stability.

Squeeze and engage your core and glutes and lift your knee and hips off the floor. Your head must be in line with your feet. Also, make sure that your hips are neither sagging nor too high.

Hold this position for a count of 15 seconds. If you feel that you are going to lose alignment, you can drop the bottom knee but keep your body aligned.

Slowly return to the starting position and relax for 30 to 60 seconds.

Repeat the entire steps on the other side.