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.

  • Abdominals 

  • Arms  Back 

  • 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.

 

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