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SIDE PLANK WITH KNEES BENT

Three exercises commonly called ‘Mcgill’s Big 3’ These exercises aim to aid with the deep abdominal muscle control and strengthening to stabilize the pelvis/low back region which provides a solid foundation for other activites.

If you haven’t seen the first part, look back to find the ‘Curl Up’ video. The second exercise we are going to look at is a side plank. This is slightly different to a regular side plank as we are going to perform it with our knees bent.

  • Start by lying on your side. You want your knees bent at roughly 90º with your heels in line with your back (knees in front of you). Bend your elbow to 90º as well and be resting up on your forearm.
  • Push your arm into the ground to create space bewteen you ear and your shoulder. Dont let your shoulder shrug up through the exercise.
  • With your weight resting on your outer calf and forearm. Slowly raise your hips off the floor. Keep your low back in a neutral position, no letting it drop into an exadurated arched position.
  • Hold for a few breaths in and out then lower. Over time increase the repetitions and time you hold it at the top.