Procaryote
Core and abs · Strengthening

Lateral Side-lying Isometric Tilt

Inclinaison isométrique en couché latéral, 3 séries, tenir 20 secondes par côté

Illustration of the Lateral Side-lying Isometric Tilt exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per side

Description: Lie on your side with your spine well aligned and your pelvis stable. Contract your abdominal muscles to slightly tilt your trunk upward without moving the pelvis, then hold this position without compensation.

Tips: Keep your back straight and avoid letting the pelvis tilt. Breathe calmly during the contraction.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, mat
Starting position
Couché latéral avec colonne neutre et bassin stable
Clinical goal
Renforcer les muscles abdominaux et stabiliser le tronc
Also known as
gainage latéral isométrique, renforcement latéral du tronc, stabilisation latérale abdominale

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Core and abs

Lateral steps with abdominal bracingLateral steps with abdominal bracing, 3 sets, 12 repetitions per side Lateral tilt in side-lying positionLateral tilt in side-lying position, 3 sets, 10 repetitions per side Lateral trunk isometric rotation in side-lying position with bent kneesLateral trunk isometric rotation in side-lying position with bent knees, 3 sets, 8 repetitions each side, hold for 5 seconds in rotation Low-intensity Mountain ClimberLow-intensity mountain climber, 3 sets, 20 repetitions (10 per leg), slow and controlled pace Lying Leg RaiseLying leg raise, 3 sets, 10 repetitions Medicine Ball Rugby PassesMedicine Ball Rugby Passes, 3 sets, 10 repetitions per side Mountain climber on SwissBallMountain climber on SwissBall, 3 sets, 12 repetitions per leg Oblique Rotation Sit-upOblique-focused sit-up, 3 sets, 10 repetitions per side

See all core and abs exercises →

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.