Work your abs, arms and shoulders with this side plank and shoulder press.

Abs side plank and shoulder press - Women's Health & Fitness

It’s really important that you have the right weight before you do this exercise. Too heavy and you can injure your back or neck – so make sure you can lift the weight easily with one arm while in a side plank.

How to

Start on your side with bottom arm on the floor and full body in one line. Place one foot on top of the other or cross ankles so both feet are stable and touching the ground for extra support. Engage your core and have the weight in your hand resting on the ground (using your top arm).

Raise your body off the floor then bring the weight up to your shoulder, letting the kettle bell hang behind your hand. Extend the arm and then back to the shoulder, lower your body and bring the weight back to the ground. Repeat 10 to 15 times on one side then change over. It’s key that you only raise the weight when your body is off the ground as this increases the intensity – so take your time and make sure your body is all in one line, abs engaged and body weight evenly placed from tip to toe.

Browse more workouts from head trainer Nikki Fogden-Moore.