Mat Repertoire
Lateral Series:
Side Plank
Alternate Names
Derived From
Primary Element
Strength
Why for Primary?
Secondary Element
Stability
Why for Secondary?
Tertiary Element
Why Tertiary?
Repetitions
3-6
Plane of Motion
Targeted Muscles
Abdominals – obliques
Warnings
Execution
Side sitting, with hand below shoulder, legs extended with top leg at the front.
Inhale to press the body into a lateral plank, feet anchoring into the floor and body fully extended. Top arm raises to ‘T’ position. Exhale to return to start.
Observations
Learning Style Technique Cues
- Avoid sinking the pelvis or lifting too high;
- Maintain scapula and shoulder joint alignment;
- One long line from the crown of head to feet.
Modifications and Variations
- Lift to the knees only;
- Reverse the breath pattern;
- Lift to elbow only;
- Side Lifts.
- Twist
