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Side Plank with Bent Knee

4 out of 5 stars
(1 Comments & Ratings)

Target Body Part: Abs, Butt/Hips
Primary Muscles: Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Obliques
Secondary Muscles:
(Synergists/Stabilizers)		 Quadriceps (quads), Adductors
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.

Step 1

Starting Position: Lie on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position. Raise your upper body to support yourself on your right arm, your right elbow should bend to 90 degrees and be positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat.

Step 2

Upward Phase: Exhale, gently contract your abdominal / core muscles to stiffen your spine and lift your hips off the mat, but keeping contact with your knee, and head aligned with your spine.

Step 3

Lowering Phase: Inhale and gently return yourself to your starting position.

Step 4

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


For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.



Comments & Ratings

Average Customer Rating: 4 out of 5 stars (1 Comments & Ratings)
00
Rated by: Marylin

Would Recommend this to others?: Definitely

Comments: I have tried this exercise with a few clients. The ability to maintain alignment requires a strong core as well as kinesthetic awareness. It does work!

Reviewed on: 12/03/2009 10:13:08 AM PT
 
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