Jillian Michaels is a featured trainer on NBC's "The Biggest Loser." She also has a line of books and exercise videos, in addition to being the spokesperson for nutritional supplements and fitness equipment. Many people are motivated by her no-nonsense style of personal training and challenging exercises. One exercise she uses in her training is a side plank and variations on the side plank position to work multiple muscle groups.
Isometric Side Plank Hold
Build up your stamina by simply holding sa ide plank position. Start by sitting on your side with straight legs and with your wrist directly under your shoulder. Your body should be in a straight line from your head to your toes. Lift your hips off the ground as you balance on your hand and the blades of your shoes. Take deep breaths as you hold this position for up to 60 seconds. Increase the difficulty by performing this move with your hips on a stability ball.
Side Plank with Inner Thigh Raise
Start in side plank position on your right side, but only supporting your weight on your right foot. Take you left foot behind you and exhale you as raise it off the ground, inhale as you bring you leg down. Do 20 reps, then repeat on the other side. In addition to the work on the oblique muscles, this twist works the muscles of the inner thighs.
Side Plank Knee Pull
This move comes from Michaels' "6 Week 6-Pack" DVD. Begin in side plank position with your feet staggered. Exhale as you bring you bottom knee up and across in a crunching motion and inhale as you return to starting position. Perform 15 repetitions, then switch sides. This move targets the oblique muscles dynamically with the knee pull and isometrically by holding side plank.
Plank to Side Plank
Begin in plank position, as if you are to the top of a push-up, with your wrists directly under your shoulders and your core tight. Exhale as you raise your left arm and leg off the ground and pivot into side plank, stacking your left leg over your right. Hold for an inhale and then return to plank as you exhale. Hold plank for an inhale, then exhale into side plank on the other side. Repeat this cycle until you have completed 10 side plank transitions on each side.
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