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Side Plank with Rotation

Primary target: Internal Oblique (腹内斜肌)

Exercise Details

Equipment

Bodyweight

Sets & Reps

3 sets × 8-12 reps per side

How to do it

From a side plank, open the top arm to vertical, then rotate the torso down to thread the arm beneath the support shoulder; the thoracic spine drives the rotation; the pelvis stays lifted and stable.

Common mistakes

Hips dropping, arm swinging without trunk rotation, rushing

Muscles Worked

Other Exercises for the Same Muscle

Kneeling Cable Chop · Bicycle Crunch · Kettlebell Windmill