Side Plank

Side planks work several of the deep abdominal muscles

Side Plank

1. Lie on your side with your body in a straight line

2. Prop up your body using your elbow and forearm with your hips raised up in the air

3. Hold this position for at least 30 seconds and then gently lower

4. Repeat this exercise on the other side



Side-Plank Star

This is a modified version of the plank exercise and activates the deep abdominal muscles

1. Lie on your side on a mat with your forearm resting on the floor

2. Keep your feet one on top of another

3. Lift your body up into the plank position,

4. Separate your legs from each other raising the upper leg into the air

5. Raise your uppermost arm into the air keeping it straight

6. Gently lower to the starting position

6. Repeat on the opposite side



Gym Ball Side Plank

The additional instability of the ball gives your abs a tougher workout

1. Adopt the same starting position as the side plank

2. Rest your arm on a gym ball rather than the floor

3. Hold the position as in the plank and use your core muscles to control any wobbling of the ball



Side Plank with Lateral Raise

1. Maintain the plank position with your body in a straight line from your head to your feet

2. Maintain this position, whilst raising your upper arm in a straight line up into the air


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