Intermediate Side Plank
Lay on your left hip on a cushioned mat to protect your forearm. Bend your bottom knee at a 20 degree angle from your hip with your other leg straight, 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.
External and internal abdominal obliques
TIP: Keep your tailbone tucked underneath you instead of arching your back.
Variations for Intermediate 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 third level of side-lying oblique work. It also strengthens your back, arm and shoulder joint.
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