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A
Diaphragmatic Breathing
Detailed instructions for Diaphragmatic Breathing coming soon.
Side Plank (Side Bridge)
B-
Limited Evidence
Limited studies exist but mechanism is scientifically plausible
Hold 10-30 sec each side
Reps
3
Sets
Daily
Frequency
Part of longer programs
Results In
Intermediate
Difficulty
How to Perform
Detailed instructions for Side Plank (Side Bridge) coming soon.
Evidence Summary
Side plank is commonly used for lateral trunk endurance; supported mainly as part of broader stabilization programs and normative endurance testing databases.
Evidence Type: Clinical studies
Health Benefits
Builds lateral trunk endurance. Part of McGill's Big 3.
Cosmetic Benefits
Strengthens lateral core for improved waist appearance and posture.
How It Works
Challenges quadratus lumborum/obliques and lateral anti-flexion control; may reduce 'energy leaks' and improve endurance capacity.
Contraindications & Safety
Often too provocative early (shoulder pain, rib symptoms, lateral hip). Regress with bent-knee version.
Goals This Helps
Related Exercises
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C+
Cat-Cow (Cat-Camel)
Detailed instructions for Cat-Cow (Cat-Camel) coming soon.
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B
Romanian Deadlift / Hip Hinge Pattern
Detailed instructions for Romanian Deadlift / Hip Hinge Pattern coming soon.
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