Advanced Side Plank

Follow Our Blog

What is Active Release Technique?

©Midwest Sport and Spine 2011

730 N. Franklin Suite 602, Chicago, IL 60654 MidwestSportAndSpine@gmail.com Phone:312-756-7839 Fax:312-253-4453

Advanced Side Plank

This exercise is an excellent way to train the oblique abdominals as well as the quadratus lumborum (a key muscle stabilizing the low back). Weakness or inadequate coordination of abdominal activation leaves you prone to not only low back pain, but can lead to shoulder, knee, and hip problems.

Work up to 3 sets of 40 seconds on each side then progress to the Side Plank with Twist.

(1)Begin by laying on one side. Your elbow directly below your shoulder. Your hips and knees should be straight and your pelvis on the floor. Your feet do not have to be on top of each other, you may have one leg slightly in front of the other for stability.

(2)Next you will raise your pelvis from the ground keeping your hips and knees straight.

-Your shoulders, hips, knees, and feet should all be in a straight line.

*As you fatigue it is common to roll your top shoulder down toward the ground, or to bend at the waist. This occurs when you begin to recruit other muscles instead of using the correct ones.

*Maintain the correct position through the entire exercise.