Thread the needle plank

Muscles

• External oblique
• Internal oblique
• Quadratus lumborum
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Pectoralis major (clavicular head)
• Pectoralis major (sternal head)
• Anterior deltoid

Technique

1. From a Side plank , bring the upper arm down and under your body.

Risks

1. Unstable (weak) shoulders are at risk of dislocation with this exercise, so make sure you practiced a lot of Side plank and One-arm plank before attempting this one.

Similar Exercises

• Side plank leg raise
• Side body crunch
• Hollow side body hold
• Side body crunch arms down
• T-pushup

Equipment

• Ground (hands or body)