The side plank engages the often-overlooked muscles that help support the core -- the lateral stabilizers from the ankle to the shoulder. This is one simple and effective exercise to help increase lateral hip strength and stability and keep the obliques and transverse abdominis strong.
Begin in the pictured position and keep your body stiff from head to toe. Hold the position 15-60 seconds while maintaining control, and be sure to do both sides!
To increase the difficulty and intensity of this movement, alternate lifting your top leg up a few inches and holding it for 10 seconds while maintaining your balance.