How to Do
How to Do Side Plank Hold on Toes (Iso Abs) With Hip Abduction
Each side plank held on the toes (iso abs) with hip abduction should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this side plank hold on the toes (iso abs) with hip abduction.
Beginning
Beginning Side Plank Hold on Toes
1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdominal complex, and neutral spine angles.
2. Keep the belly tight by drawing the belly button towards the spine. Then, contract the pelvic floor by tightening the same muscles that are commonly used to stop the flow of urine.
Movement
Side Plank Hold on Toes Movement
1. Perform exercise on toes.
2. Start in a side plank position, the elbow and knee are on the ground, core is activated, buttocks are squeezed and shoulder blades are back and down.
3. Perform exercise on toes.
4. Straighten the top leg into a triple extension (at hip, knee, and ankle).
5. Perform Side Bridge and HOLD, and then move the top leg slowly away from the body and then back towards the body.
Benefits
Side Plank Hold on Toes Benefits
Strengthens three muscle groups at once.
It protects your spine.
Strengthens your core without putting strain on your back.
It improves your balance.
Reduces your chances of getting a back injury.
