Lateral Twisting Plank


The goal of this exercise is to challenge muscular endurance and strength in the rectus abdominis, internal/external obliques, quadrates lumborum and spinal extensor group, as well as side lying balance, core stabilization, hip, pelvis, adductor/abductor and shoulder girdle stabilization.

Contact Points
Bend the bottom knee to the floor to make the exercise easier. Align the legs directly on top of each other to make it more challenging.

Visual Affect
Focus the gaze directly ahead for less balance challenge. Track the top hand up and then down under the body for more balance challenge.

External Stimulus
Hold a dumbbell or soft, weighted fitness ball in the top hand for more balance challenge.

Movement
Rotate until the top hand is on the dome for an easier variation. Add a single leg lift at the bottom of the movement for more balance challenge.

Set up and Alignment
In a side-lying position, slowly rotate the body toward the dome. Stop the rotation movement of the trunk and legs when the hips and shoulders are square to the floor. Continue reaching under the body with arm until it is almost parallel with the floor. Pause at the bottom of the movement. Then, slowly rotate back to the staring position. Perform 6 to 10 reps to fatigue, adjusting the reps based on overall workout time and goals. Perform the exercise on both sides of the body.

Safety Tips
Keep the shoulders and hips aligned throughout the movement. Contract, or brace the core musculature to enhance balance performance. Attempt to maintain neutral lumbar and cervical alignment. This exercise may not be appropriate for those with orthopedic concerns associated with the wrist or shoulder. To shorten the lever, perform the exercise with the bottom arm bent and the lower arm resting on the dome.


Start


Middle


End