Procaryote
Core and abs · Strengthening

Lateral plank with extended arms

Lateral plank with extended arms, 3 sets, hold for 30 seconds on each side

Illustration of the Lateral plank with extended arms exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds on each side

Description: Lie on your side, support yourself on the hand on the ground, arm extended, and lift your body while maintaining a straight line from head to feet. Hold this position without letting your hips sag.

Tips: Contract the abdominal muscles and glutes to stabilize the body. Keep your gaze straight ahead to avoid turning your head.

Progression: Gradually increase the hold time by 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Lying on the side, arm extended on the ground
Clinical goal
Strengthening of the abdominal muscles and trunk stabilization
Also known as
side plank with extended arm, lateral support exercise, side plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.