Side Plank on Elbows

This yoga-inspired exercise strengthens all the muscles of the torso - the abdominals as well as the lower back.

Equipment
Exercise mat.

Exercise Technique

• Lie sideways with your elbow directly under your shoulder joint. Your bottom leg should be bent and your top leg straight.
• Push your body upwards so your full body weight is balanced between your elbow, knee and foot. Raise your free arm straight to the ceiling.
• Hold this position for eight to fifteen seconds as you continue to breathe evenly.
• Slowly lower yourself and switch sides.

Performance Tips

• As you become stronger, straighten both legs in a scissors-position with the ankles crossed.
• Make sure to hold your head in line with your neck and spine.
• Do not hold your breath.
• Hold the position for four seconds and progressively increase as you get stronger.

Beginner Modification
Do only step one of the exercise technique described above. Just holding your torso in this starting position is enough of a challenge for a beginner. Keep your free arm on your hip.

Repetitions
Do sets on each side.

Go to Common Exercises...