Side-Lying Arm Abdominal Against Press

Side-Lying Abdominal Press Against Arm

Positioning:

1. Starting Position: Lie on your side on a flat surface, such as a mat. Choose either side to start.
2. Body Alignment: Keep your legs stacked on top of each other, straight, with your feet pointed forward. Your body should form a straight line from your head to your feet.
3. Head Position: Rest your head on your lower arm or use a small pillow for neck support.
4. Upper Body: Raise your upper arm straight up so that it is perpendicular to your body. This arm will be used for the pressing motion.

Movement:

1. Engage Your Core: Before beginning the movement, tighten your abdominal muscles. This will provide stability throughout the exercise.
2. Pressing Motion: With your upper arm raised, press your palm down into the mat as hard as you can for a count of 3-5 seconds. This action engages your obliques (the side abdominal muscles).
3. Focus on Control: Ensure your body remains in a straight line during the press, avoiding any twisting or bending.
4. Release: After the count, relax the pressure in your arm and prepare for the next repetition.
5. Repetitions: Aim for 10-15 repetitions on one side before switching to the other side.

Tips:

- Keep your hips stacked and avoid rotating your torso during the exercise.
- Breathing: Inhale deeply before pressing, and exhale as you engage your abdominal muscles.

Benefits:

This exercise helps strengthen the obliques and improve stability, making it beneficial for overall core strength.