obliques·core

Modified side plank from knee

Quarter side-plank with bottom knee on the floor — obliques + glutes without the abdominal pressure of a full side plank. Diastasis- and pelvic-floor-safe.

Sporedni mišići

core
shoulders
glutes

Upute za tehniku

1Bottom knee + forearm form your base
2Lift hips so body is a straight line knee-to-shoulder
3Hold 15-30 sec per side

Česte greške

Hips sagging toward the floor
Holding so long that breath becomes shallow

Kontraindikacije

Preskoči ili prilagodi ovaj pokret ako imaš:

Dijastaza ravnih trbušnih mišića

Lokalizirani prijevod u tijeku — prikazan engleski fallback.

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