This exercise is one of the very best moves you can do for your core. And as a result, it's also a good way to prevent — and often reduce — lower back pain, a malady that plagues more than 70 percent of men and 50 percent of women (that number rises to 70 percent during pregnancy). That's because it improves low-back endurance, which is a key to preventing those chronic aches in the first place, according to a Finnish study which found that people who had poor core endurance were 3.4 times more likely to experience back pain those whose endurance was "fair" or "good." So use the side plank to protect your back and shore up your core.
How to do it:
Lie on your right side with your knees straight. Prop your upper body up on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your right shoulder and raise your hips until your body forms a straight line from your ankles to your shoulders.
Contract and brace your abdominals. (Imagine someone is about to punch you in the gut.)
Hold this position for 60 seconds. If you can't hold the position for 60 seconds, hold for 5 to 10 seconds, rest for 5 seconds, and repeat as many times as needed to total 60 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 60-second goal with fewer repetitions.
If that's still too hard: Bend your knees 90 degrees and rest them and your lower legs on the floor as you do the movement.
Also check out: How to Build a Rock-Solid Core
