Side Plank with a Twist

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Side Plank with a Twist

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 10 twists on each side.

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.

(1)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.

(2)Take the top arm and reach underneath your body and behind. To increase the difficulty rotation your shoulders through so that your hips and shoulders face the ground. Then return to position #1.

*repeat steps #1 and #2 ten times to complete one set.