Advanced TRX sideplank exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Advanced TRX sideplank )

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Name of exercise  AROM lumbar sidebend w/TRX
Other names of exercise Advanced TRX sideplank
Description of exercise The Advanced TRX sideplank exercise is a challenging variation of the traditional side plank that utilizes the TRX suspension trainer for added resistance and stability. To perform this exercise, start in a side plank position with the feet in the TRX straps and the body in a straight line from head to toe. From this position, lift the top leg up towards the ceiling while keeping the core engaged and the hips stable. Hold for a few seconds before slowly lowering the leg back down. This exercise targets the obliques, hip abductors, and glutes, while also improving balance and core strength. It is a great addition to any advanced workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin on side, placing feet in TRX straps, legs straight, lower hand on floor, upper hand on hip.
  • Lift hips and straighten arm into a side plank.
  • Raiser upper arm up while turning head toward that hand.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation, Rotation, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased core strength
  • Improved balance
  • Enhanced stability
  • Better posture
  • Stronger oblique muscles
  • Improved spinal alignment
  • Increased shoulder stability
  • Improved hip mobility
  • Better coordination
  • Increased muscular endurance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Advanced TRX sideplank exercise should be avoided if you have any preexisting injuries or conditions that may be aggravated by the exercise. This includes shoulder, wrist, or hip injuries, as well as any chronic back pain or instability. Additionally, if you have any recent surgeries or are pregnant, it is important to consult with a doctor before attempting this exercise. It is also important to avoid this exercise if you are not familiar with proper form and technique, as it can put strain on your joints and muscles if done incorrectly. If you experience any pain or discomfort during the exercise, stop immediately and seek medical advice.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Refer to manufacturer’s instructions for adjusting settings and resistances.

    • Helpful in Diseases

  • low back pain
  • scoliosis
  • osteoporosis
  • rotator cuff injury
  • shoulder impingement
  • hip bursitis
  • ACL injury
  • knee osteoarthritis
  • ankle instability
  • plantar fasciitis

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    Frequently asked questions

     

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