Side Support Variations: Static
The aim of the exercise: Strengthening the arms, shoulders, and trunk and hip muscles, training the shoulder and developing body stability.
[1]Support yourself on the side on one hand and on the outside edge of foot. Stretch the whole body and keep your legs stretched. Make sure that you keep the balance in the middle. If it is still too difficult for you to keep the supporting position on the hand, support yourself temporary on the elbow. Perform the exercise on both sides.
Side Support Variations: Upper body rotation
An additional goal of exercise: Intensively strengthening the arms, shoulders, torso and hip muscles, training the shoulder and core stability
Lead your free arm from the starting position under the upper body through. Watch after your hand [2]. Then stretch the free arm up so that your arms form a line. Keep still a good full body tension. Perform the exercise on both sides.
Side Support Variations: with Leg Scissors
Additional aim of the exercise: maximum strengthening of arm, shoulder, torso and hip muscles, shoulder and body stability training
Lift the free leg from position [3], so that your legs open like a pair of scissors [4]. To increase the difficulty of the exercise still further, you can perform an upper body rotation as shown in Figure [2] holding your legs open or consider images [1] – [4] as a dynamic sequence, opening your legs on lifting the free arm upwards[3]. Perform the exercise on both sides.
spa-beach-workout—side-support-variations
