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exercises

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Push-Up & Side Plank

SWEAT sweat.com

How to: Push-Up & Side Plank

Primary Muscles Used:Arms, Shoulders, Obliques, Transverse Abdominus, Pec Major

Trainer:Kelsey Wells

  1. Place both hands on the mat slightly further than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet. This is your starting position.
  2. Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles
  3. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. 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.
  4. Inhale. Lower your right hand and untwist your torso to return to the starting position.
  5. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.
  6. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Release your left 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.
  7. Inhale. Lower your left hand and untwist your torso to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for Obliques

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

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