Side Plank With Oblique Twist
Set up in a side plank from your forearm with your elbow right under your shoulder. Do not let your elbow get way out beyond your shoulder or you will place more strain on your shoulder. By keeping the elbow “stacked” under the shoulder, you allow your back and lat to help support your weight.
You can then either stack your feet and lift up onto the side of your bottom foot or you can place the top foot in front on the ground and lift up onto the sides of both feet. Unstacking your feet will make it a bit easier to balance. Beginners may need to place their bottom knee down on the ground.
Lift up into a Side Plank, squeezing your glutes and keeping your chest open toward the ceiling as you drive your bottom hip up.
Place your other hand behind your head or neck to create a “chicken wing” aka your elbow up toward the ceiling.
Then, keeping your bottom hip up, rotate your top elbow down toward the ground and even back toward your elbow on the ground. Keep your hips up. Your butt may hike up a bit as you rotate. Don’t just flap your arm or let your butt go way up in the air.
Make sure to actually rotate your core to drop your elbow down toward the ground. You want your chest to rotate toward the ground and feel your core working to twist.
Then rotate back open and repeat. Feel your body working to stabilize as you twist.
10-15 each side.
Complete all reps on one side before switching.
And as always Chady uses the delicious Max Effort Baking Mix for a healthy snack after her workouts!