Side plank on the (right) forearm. The forearm is positioned below the shoulder, the legs are straight and the body forms a straight line from head to toe. Hold a dumbbell in your upper hand and initially extend your arm upwards. From this position, rotate your upper body forwards or towards the floor in a controlled manner, guiding the dumbbell underneath your body. Then rotate your upper body back to the starting position and raise your arm with the dumbbell upwards.
Attention:
Keep your body in a stable line throughout the exercise; do not let your hips drop or shift backwards; actively stabilise the shoulder of your supporting arm; Perform the rotation in a controlled manner from the thoracic spine; do not simply move the arm; keep the pelvis as stable as possible and do not rotate it excessively; guide the dumbbell in a controlled manner and do not swing it; keep the head in line with the spine; do not position the supporting elbow in front of or behind the shoulder.
Lighten:
Use a lighter dumbbell or work without weights; rest your knees on the floor / position your upper leg in front of your lower leg.
Harden:
Use a heavier dumbbell; perform the side plank on your hand rather than your forearm (high plank).
