Side Star Plank
| rating: | Ø 4.52 through 25 votes |
|---|---|
| rate it! | |
| required: | Nothing |
| optional: | Fitness Mat |
| level: | Normal |
| type: | Strength - isometric |
| Variations available (5) |
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
- optionally you can move upper leg up and down while you hold it up
- the exercise becomes easier, if you bend the knee which is located on the ground