The side plank is a good exercise for the lateral core muscles and is also known as the "lateral forearm support". This exercise is performed dynamically and promotes stabilization of the trunk and spine. This exercise trains the following muscles: Straight and lateral abdominal muscles, back extensors, gluteus (buttocks) and the thigh muscles.
Lie on the floor on the left side of your body and support yourself on your left forearm. Your left shoulder should be above your elbow. Hold on to your hips with your right hand.
2
Lift your hips off the floor so that only your left forearm and the outside of your left foot are in contact with the floor. Make sure that you are in one line from head to toe and that your back is straight. This is your starting position.
3
Slowly lower your hips down so that they are just above the floor. Breathe in as you do this.
4
Move your hips upwards until you are back in the starting position. Exhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with your left side first and continue with the right side after a 60-second break.
Tip
Tighten your abdominal muscles and buttocks throughout the exercise. Perform the exercise slowly and in a controlled manner. Pay attention to your breathing.
Muscle groups
Primary
Abs (lateral)
Secondary
Gluteus medius
Tertiary
—
Equipment
Body weight
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
