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exercises

Side Plank & Clam

SWEAT - sweat.com

How to: Side Plank & Clam

Primary Muscles Used:Glutes, Gluteals, Hip Abductors

Exercise Families:Hip Abduction

Trainer:Kayla Itsines

  1. Lie on one side lengthways along a yoga mat, with your legs stacked on top of one another. Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with) the short edge of your mat. Keeping your legs together, bend both knees to a 90-degree angle, so that your shins are behind you. This is your starting position.
  2. Gently draw your ribs to your hips to engage your core. Keeping your feet together, use your obliques to gently raise your hips off the mat, ensuring that your body is in a straight line from head to knee. This is called side plank position.
  3. While holding a side plank, use your glutes to elevate your top knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor. Lower your right knee to return to the side plank position. You should feel tension in your glutes as you do this. Repeat for the specified number of repetitions on each side.

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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