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Thursday, December 3, 2009

Side plank with bent Knee

Target Body Part: Abs, Butt/Hips
Primary Muscles: Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Obliques
Secondary Muscles:(Synergists/Stabilizers)
Quadriceps (quads), Adductors
Equipment Needed: No Equipment


Step 1: Lie on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position. Raise your upper body to support yourself on your right arm, your right elbow should bend to 90 degrees and be positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat.

Step 2: Exhale, gently contract your abdominal / core muscles to stiffen your spine and lift your hips off the mat, but keeping contact with your knee, and head aligned with your spine.

Step 3: Inhale and gently return yourself to your starting position.
Step 4: Exercise Variation: You can increase the exercise intensity by increasing the length of time you are in the raised position.

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