This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Lie on your side on a mat, resting on the lower forearm with the elbow directly under the shoulder, legs straight and stacked.
- 02
Brace the abs and glutes and lift the hips off the mat so the head, torso and legs form a straight line; the top hand rests on the hip or reaches up.
- 03
Hold for time, breathing normally, without letting the hips sag or shift back.
- 04
When the time is up, lower the hips to the mat and switch sides.
Common mistakes
- Letting the hips sag so the body curves.
- Shifting the hips back or rolling the body toward the floor.
- Elbow not under the shoulder, stressing the shoulder.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.