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Exercise Benefits With Proper Form & Technique

Side Star Plank

(4.91)
through 11 votes
Human
muscles:ObliquesMuscle, AbductorsMuscle
synergists:Lower BackMuscle, GlutesMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength - isometric
Variations available (5)
Starting PositionExecution

Starting Position

  • lay on one side on the ground or a fitness mat, base the upper body on your forearm
  • the forearm is arranged vertically under your shoulder
  • the lower leg lies on the ground
  • the other arm lies on the upper thigh
  • do not move your head to the side, hold it in extension to your spine

Correct Execution

  • brace your abs and lift your pelvis
  • at the same time guide the upper leg and arm upwards, the legs are in an angle of about 30 degrees, the arms are in one line
  • hold this position for 20 to 40 seconds
  • your limbs stay vertical to the ground
  • repeat the exercise with the other side

tips for the workout

  1. optionally you can move upper leg up and down while you hold it up
  2. the exercise becomes easier, if you bend the knee which is located on the ground