1 - Lie on your right side with your legs extended. Place a kettlebell beside you. Your right elbow should be directly beneath your right shoulder.
2 - Hold the kettlebell by its handle with your left hand, and flip it so that the bottom (bell) of the kettlebell is facing upward.
3 - Press through your right forearm and lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles to maintain stability.
4 - Hold this position, ensuring your body doesn’t sag or lean forward. Keep your shoulder and hip stacked vertically. Your left hand should be holding the kettlebell handle with the bottom-up grip.
5 - Holding the kettlebell bottom-up adds resistance and instability, making your core muscles work harder to maintain balance.
6 - Aim to hold the side plank for a specific amount of time, such as 20-30 seconds to start, and gradually increase the duration as you build strength.
7 - After completing one side, switch to the left side and perform the side plank with the bottom-up kettlebell hold in your right hand.
