Side Plank Exercise with Bent Knee

Your Ad Here

Holos Exercises

Side Plank Exercise with Bent Knee

Exercise Type: non-impact

Duration:5 minutes

Reps:12 reps

Fitness Level: Easy

Posted By:Nicole Moneer Guerrero

Search Exercises

Exercise Description

This is the beginner's version of the side plank exercise. It is a great way to tone the obliques and get rid of those love handles. You want to use this exercise in conjunction with the ab exercise workout I have posted. Try to do each of these three times per week so that you are working both sides of the stomach area.

Muscle Groups: obliques

Step Number 1

Start out with your forearm is directly on the mat and that your elbow is underneath your shoulder. Also make sure your knees, your hips, your elbow and your shoulder are all in one straight line. Start with your bottom knee bent (and leg/foot behind you) and your top leg straight.

Step Number 2

In one movement extent up, lifting your hip toward the ceiling and swing your arm from your hip up and over your head in one straight line. Make sure you drive your hip up to the ceiling so you can get a nice stretch on your top oblique muscle (the one facing the ceiling) and feeling the contraction in your lower oblique (the one facing the ground).

Step Number 3

Swing arm back to original position as you lower your hip back to the ground. As you do these make sure your neck and head are in line with your body and your body remains straight. It is probably easiest to look ahead while you perform this movement. Complete 12 to 15 reps.

Please log in to post a comment