Side Plank with Rotation

A dynamic core strengthening exercise combining a side plank hold with spinal rotation, targeting the obliques and abdominal stabilizer muscles.

Instructions

1. Lie on your right side on a yoga mat or padded floor.
2. Position your right forearm on the ground, with your elbow beneath your shoulder.
3. Stack your feet together or place them staggered for more stability.
4. Engage your core and lift your hips off the ground, forming a straight line.
5. Place your left hand behind your head with your elbow pointing outward.
6. While maintaining the side plank position, rotate your left elbow down toward your right side.
7. Bring your left elbow across your body, rotating your torso and engaging your obliques.
8. Return to the starting side plank position by rotating back open.
9. Repeat the rotation movement for all prescribed repetitions before switching sides.

Tips

• Move slowly and deliberately; avoid jerky or rapid rotating movements.
• Keep your hips elevated throughout both the hold and rotation phases.
• Focus on rotating from your core; do not just move your arm.
• Breathe steadily throughout; exhale during the rotation and inhale during return.
• Perform all repetitions on one side before switching to the other side.