- Take a half kneeling position. Start with the dumbbell by your knee on the side of the kneeling leg.
- Rotate at the upper spine, holding the dumbbell away from your body with nearly extended elbows.
- Start in a kneeling position with your shoulder blades pulled back.
- The dumbbell should begin by one of your hips.
- Rotate at the spine and bring the dumbbell from your hip, 180 degrees around your body. The dumbbell should land at eye level.
- Start by lying on your side with your feet stacked on top of each other and a dumbbell on your hip.
- Place your bottom hand on the ground beneath your shoulder and engage your core to raise your hips off the ground.
- From this starting position, hold the side plank position for the desired amount of time, making sure to keep your body straight and your hips level.
- Take an elbow side plank position. Place a dumbbell on your hip.
- Raise your hip up into position for the allotted amount of time.
