Exercise 5 of 12

Modified Side Plank

Copy a prompt for ChatGPT

Paste this into ChatGPT (or Gemini/Claude) so it understands it can explain this exercise, start a timer, set a reminder, or log it complete.

I'm sharing an exercise from my wellness program: "Modified Side Plank" — https://completewellness.pages.dev/g/wellness-i/e/05-modified-side-plank

Full program: https://completewellness.pages.dev/g/wellness-i/llms.txt

You can help me by:
1. Explaining how to do this exercise correctly.
2. Starting a timer for it.
3. Setting a reminder to do it.
4. Logging it as complete.

For actions 2-4, use the demo patient token: demo-patient-01.

Category: Exercise
Body part: Core
Rehab level: Beginner
Equipment: No equipment

Muscles

transverse abdominus
multifidus
abdominal
oblique internal/external
quadratus lumborum

Purpose

Increase core strength and muscular endurance.

Benefit

Improved stability, functional strength and injury prevention.

Modified Side Plank movement or finishing position — Movement / finishing position

Starting position

Begin on your side with knees bent. Place the support forearm directly under shoulder.

Movement

Activate core muscles. Lift hips off the floor and attain a straight, rigid position from your thighs through your upper body. Once in this position, there should be no movement. Maintain core contraction. Hold for recommended duration. Repeat for prescribed repetitions and sets. Perform on opposite side.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription

Sets	Reps	Hold	Rest	Frequency
1	3	30 sec	30 sec	3x/week

A timer and counter will walk you through each set.

Modified Side Plank

Muscles

Purpose

Benefit

Starting position

Movement

Prescription

Exercise complete