{"id":3010,"date":"2022-02-21T14:10:00","date_gmt":"2022-02-21T22:10:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=864"},"modified":"2022-02-11T06:52:59","modified_gmt":"2022-02-11T14:52:59","slug":"side-plank","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/side-plank\/","title":{"rendered":"Day 14 – Side Plank"},"content":{"rendered":"

\"Side<\/picture><\/p>\n

HOW TO…<\/strong><\/p>\n

    \n
  1. Position yourself into High Plank<\/a>.<\/li>\n
  2. Lower yourself to Forearm Plank<\/a>.<\/li>\n
  3. Slowly turn to your right side by… (a) turning your left arm to the right, (b) stacking your right leg on top of your left leg, and (c) placing your right hand on your waist.<\/li>\n
  4. Ensure that your hips are NOT<\/span> sagging or lowering to the ground. Your body should form a straight line from your heels to your head.<\/li>\n
  5. Slowly return to the starting position. Switch sides.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform alternating side planks as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, return to position, do another 5 secs, rest, and so on.
    \n<\/strong><\/p>\n

    Variation:<\/strong><\/span> Too hard? Do this while on High Plank<\/a>.<\/p>\n

    Goal:<\/strong><\/span> Work your way up to continuously side planking until you’re able to side plank for 10x (5x per side).<\/p>\n

    Challenge:<\/strong><\/span>
    \nForearm plank for 10 seconds.
    \nSide plank to the right, side plank to the left.
    \nForearm plank for 10 seconds.
    \nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Side Plank<\/p>\n","protected":false},"author":2,"featured_media":2822,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-3010","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3010","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=3010"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3010\/revisions"}],"predecessor-version":[{"id":3172,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3010\/revisions\/3172"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2822"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=3010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=3010"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=3010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}