Side Plank with Bent Knee

Target Body Part:
Abs, Butt/Hips
Equipment Needed:
No Equipment

Step 1

Starting Position: Lie on your right side on an exercise mat with your knees bent and legs stacked one upon the other in a comfortable position. Engage your abdominal/core muscles as you raise your torso coming to support yourself on your right forearm. Your right elbow is bent and should be directly under your shoulder. Your head should be aligned with your spine. Your hips and bottom leg are in contact with the exercise mat.

 

Step 2

Upward Phase: Exhale, keep the abdominals engaged to brace the spine. Your head should be aligned with your spine.

 

Step 3

Lowering Phase: Inhale and gently return yourself to your starting position. After a prescribed number of repetitions, repeat on the other side.

 

Step 4

Exercise Variation: You can increase the exercise intensity by increasing the length of time you are in the raised position.