Core Exercise: Side Plank

TRANSKRIP
Place your elbow below your shoulder after lying on your side,
creating a straight line from your bottom shoulder to your feet, maintaining good posture.
Hold this position for 10 seconds.
If you start to have poor posture,
such as rolling forward, rolling backward, or letting your hip sag,
discontinue the exercise.
If you’re able to maintain good posture for more than 10 seconds, that is great!
We are looking for an accumulation of approximately 60 seconds of time holding this position with good posture.
Ten seconds is fine; just repeat these six times.
If you can hold it for longer, it could be four sets of 15 seconds, or three sets of 20 seconds–as long as you reach one minute.
If you are looking for more of a challenge with this exercise,
again, maintain the posture–straight line from your shoulders to your feet–
and then raise your top foot six to 12 inches above your other foot
and hold that for two seconds before returning to the original position.
This can be completed 10 times.

TERJEMAHAN
Place your elbow below your shoulder after lying on your side,
Letakkan sikumu di bawah pundak setelah berbaring miring,

creating a straight line from your bottom shoulder to your feet, maintaining good posture.
membuat garis lurus dari pundak bawahmu ke kakimu; menjaga postur yang bagus.

Hold this position for 10 seconds.
Tahan posisi ini selama 10 detik.

If you start to have poor posture,
Kalau posturmu mulai tidak benar,

such as rolling forward, rolling backward, or letting your hip sag,
seperti oleng ke depan, oleng ke belakang, atau pinggangmu turun,

discontinue the exercise.
hentikan latihannya.

If you’re able to maintain good posture for more than 10 seconds, that is great!
Kalau kamu bisa mempertahankan postur yang benar selama lebih dari 10 detik, itu bagus!

We are looking for an accumulation of approximately 60 seconds of time holding this position with good posture.
Kita mencari akumulasi menahan postur benar sekitar 60 detik.

Ten seconds is fine; just repeat these six times.
Sepuluh detik tidak apa-apa, ulangi saja sebanyak enam kali.

If you can hold it for longer, it could be four sets of 15 seconds, or three sets of 20 seconds–as long as you reach one minute.
Kalau kamu bisa menahan lebih lama, bisa empat set 15 detik, atau tiga set 20 detik – sepanjang kamu bisa mencapai satu menit.

If you are looking for more of a challenge with this exercise,
Kalau kamu mencari tantangan dengan latihan ini,

again, maintain the posture–straight line from your shoulders to your feet–
lagi, pertahankan posture — garis lurus dari pundakmu ke kaki –

and then raise your top foot six to 12 inches above your other foot
lalu angkat kaki atasmu 6 hingga 12 inci di atas kaki bawahmu.
Catatan: 6 inci setara 15cm, 12 inci setara 30cm

and hold that for two seconds before returning to the original position.
dan tahan posisi itu selama dua detik sebelum kembali ke posisi semula.

This can be completed 10 times.
Ini bisa dilakukan 10 kali.