Side forearm plank to lengthen and tone side of body
Begin in a traditional forearm plank with elbows under shoulders and forearms parallel. Make sure abdominals are pulled in and engaged before transitioning to the side.
Slide palms toward your centerline so thumbs and forefingers connect. Then turn and stack your left hip on your right, and place your left palm on your left hip.
Use abdominals to pull navel to your spine as you hug shins and thighs together. If you aren't completely stable, you can slide your top foot in front of you for a wider foundation.
Reach left arm to sky, opening chest while pulsing left hip up 10 times.
Slowly and with control move back to forearm plank. Repeat on the right side. (Anthony Souffle, Chicago Tribune)
Since opening her first studio in San Francisco in 2000, Jill Dailey McIntosh has been spreading The Dailey Method across the country and beyond, combining ballet barre work, core conditioning, muscle strengthening, yoga and orthopedic exercise.
She also has introduced the DVD “No Excuses” and her newest, “Dailey Now,” which has three workouts you can do almost anywhere — no barre necessary. “And absolutely no dance experience is required,” Dailey said. “It will make you look and feel like a dancer, though.”
A few key moves can do a lot. “We call the straight arm plank the powerhouse of all exercises, because it works almost every muscle in your body,” Dailey said, engaging abdominals, back, shoulders, quadriceps and calves.
Before you begin any home practice, Dailey recommends warming up with 30 knee lifts on each side. Then, try the following moves, keeping in mind that many of the lifts and presses are small, controlled, barely visible movements. Proper alignment is key, and a little trembling is OK.
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