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: Lift up out of your elbow by pulling your shoulders back to ease the weight off of your elbow as much as possible.
Variations for Advanced Side Plank
This is the first level of side-lying oblique work. It also strengthens your back, arm and shoulder joint.
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.
This is the second level of side-lying oblique work. It also strengthens your back, arm and shoulder joint.
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