Arm & Delt Raise Twist Side-Plank

Starting Position:

1. Begin by lying on your side on a comfortable surface, such as a yoga mat or soft floor.

2. Stack your legs on top of each other, ensuring your body forms a straight line from head to feet.

3. Rest your lower arm (the one on the ground) on the floor, with your elbow directly under your shoulder for support. Your forearm should be perpendicular to your body.

4. Extend your upper arm straight up towards the ceiling.

Movement Instructions:

1. Engage your core by tightening your abdominal muscles. This will help stabilize your body throughout the movement.

2. Slowly raise your hips off the ground, creating a straight line from your head to your feet. Your body should be in a side plank position.

3. While holding the side plank, twist your torso towards the floor, bringing your extended arm down and allowing your body to rotate slightly.

4. As you complete the twist, simultaneously raise your upper arm straight up towards the ceiling again, extending it fully. This should engage your shoulder (delt) muscles.

5. Hold this position for a moment, feeling the stretch and contraction in your core and shoulders.

6. Slowly return to the starting side plank position by twisting back and lowering your hips to the ground.

7. Repeat for the desired number of repetitions, then switch to the other side to work the opposite side of your body.

Tips for Beginners:

• If you feel too much strain on your shoulder or back, reduce the duration of the hold or allow your lower knee to rest on the ground for modified support.

• Focus on maintaining a straight line through your body to prevent sagging or arching at the hips.