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.

Sekundära muskler

core
shoulders
glutes

Teknikledtrådar

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

Vanliga misstag

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

Kontraindikationer

Hoppa över eller anpassa rörelsen om du har:

Rektusdiastas

Lokaliserad översättning pågår — engelsk fallback visas.