Serratu Push-In Side-Plank Position

Serratus Push in Side Plank Position

Positioning:
1. Start by lying on your side on an exercise mat or a comfortable surface. Position your body so that your legs are stacked on top of one another, and your feet are flexed.
2. Place your elbow directly under your shoulder for support, keeping your forearm flat on the ground.
3. Engage your core muscles and lift your hips off the ground, creating a straight line from your head to your heels. This is the starting position for the side plank.

Movement:
1. From the side plank position, inhale deeply to prepare.
2. As you exhale, push your upper arm (the arm that is on the ground) into the mat while simultaneously pressing your shoulder down away from your ear.
3. At the same time, tuck your chin slightly towards your chest and engage your abdominal muscles.
4. Hold this position briefly, focusing on the activation of your serratus anterior and core muscles.
5. Inhale and lower your hips back down toward the mat to return to the starting position.
6. Repeat the movement for the desired number of repetitions, then switch to the other side.

Tips:
- Keep your neck in a neutral position throughout the exercise.
- Ensure your body stays aligned and straight; avoid sagging in the hips.
- To modify, you can keep your bottom knee on the ground for extra support.