Exercise 5 of 12
Modified Side Plank - Category
- Exercise
- Body part
- Core
- Rehab level
- Beginner
- Equipment
- No equipment
Muscles
- transverse abdominus
- multifidus
- abdominal
- oblique internal/external
- quadratus lumborum
Purpose
Increase core strength and muscular endurance.
Benefit
Improved stability, functional strength and injury prevention.
Starting position
Begin on your side with knees bent. Place the support forearm directly under shoulder.
Movement
Activate core muscles. Lift hips off the floor and attain a straight, rigid position from your thighs through your upper body. Once in this position, there should be no movement. Maintain core contraction. Hold for recommended duration. Repeat for prescribed repetitions and sets. Perform on opposite side.
If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.
Prescription
| Sets | Reps | Hold | Rest | Frequency |
|---|---|---|---|---|
| 1 | 3 | 30 sec | 30 sec | 3x/week |