Side plank (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Side plank (hold) · Beginner · timed
   A static hold lying on one side, supported on the bottom forearm and the side of the bottom foot, with the hips lifted so the body forms a straight line from head to feet.
2. Side plank hip dip · Intermediate · reps
   From a forearm side plank with the body straight, the bottom hip lowers to just above the floor and then lifts back up slightly past the straight line, repeated for reps on each side.
3. Side plank knee tuck · Advanced · reps
   A one-arm side plank with the top arm reaching to the ceiling. The top leg lifts, the knee is drawn up toward the chest and the top elbow comes down to meet it, then arm and leg reach out again. Done on one side, then th