Advanced Side Plank
Lay on your left hip on a cushioned mat to protect your forearm. With your legs straight at a 20 degree angle from your hips, feet flexed, prop yourself up on your elbow with a gentle fist.
Engage your TVA then lift your hips off the mat until your body is in a straight line from head to knees. Lower and repeat.
A mat is helpful to cushion your elbow.
External and internal abdominal obliques
TIP: Keep your navel pulling towards your back.
Variations for Advanced Side Plank
Side Plank
This is the first level of side-lying oblique work. It also strengthens your back, arm and shoulder joint.
Oblique Engagement
This is a very effective exercise if your back is stiff and you want more range of motion with your torso. It is simultaneously a tough workout for your obliques.
Intermediate Side Plank
This is the second level of side-lying oblique work. It also strengthens your back, arm and shoulder joint.
Selected Exercises
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