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exercises

Commando & Side Plank

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How to: Commando & Side Plank

Primary Muscles Used:Abs, Obliques

Exercise Families:Trunk Anti-Extension, Trunk Rotation

Trainer:Kayla Itsines

  1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale and release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying. This is called push-up position.
  3. From the push-up position, exhale and release your right hand and extend your arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated. Inhale and lower your right hand and untwist your torso to return to the push-up position.
  4. Exhale and release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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