Side plank. 6 Side Plank Variations for a Killer Core 2019-11-18

How To Do A Side Plank Exercise

What Muscles Does A Side Plank Work? Many people who want to strengthen their core start with planking, but they move too quickly into more advanced movements, threatening their form, working the wrong muscles, and potentially leading to injury or back pain. Yes, your entire body weight is being held up by that poor arm! Working the right and left side separately also help identify any issues in your muscles and bones. If you need medical advice, please seek it immediately from a qualified medical professional. It requires you support most of your body weight on your oblique muscles while maintaining total body tension. Hold this plank position and do not let your hips drop throughout the movement. Watch Instagram-famous trainer demo the move above.

The Ultimate Side Plank Progressions Guide

Stabilizing your body on an unstable ball adds a balancing component to the move, increasing the demand on your core. However, not everyone can or should start with the traditional side plank. They are by far the best bang for your time when it comes to core training. Being able to perform the traditional side plank with optimal form is not easy! Learn more about them here. Well, as with most fixed isometric holds, the side plank stabilises your trunk muscles.

Plank (exercise)

So, let's stop wasting your time! Lie on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked. Tall Modified Side Plank With Isometric Hip Abduction The tall modified side plank is a nice alternative to the side plank and modified side plank for a few reasons. I do not recommend this exercise as the purpose of the side plank is to build isometric strength in the oblique muscles. A foundation must be set and a step-by-ten-step process from lower center of gravity to higher must be followed! You do not need to perform side planks on your knees. There are plenty of other exercises you can perform to strengthen the obliques in a dynamic motion such as , or you can perform side planks with rotations as demonstrated above. Start slowly and try and aim for 5 to 10 seconds initially as you start.

Ab Exercises

Side planks also strengthen your shoulders, arms and upper back muscles! Repeat on your opposite side. However, focus more on the results of a strong core. Slowly Lift up on that elbow, keeping the body stiff from head to toe and legs straight. In addition, plank poses work on strength of the mind and will. Okay you're keeping your arms flat like this, your hand flat like this. This variation is called a plyometric side plank. Instead of the exercise focused primarily on one plane of motion, now the exercise is 3-dimensional including all planes of motion.

How to Do a Side Plank: Techniques, Benefits, Variations

Ready to take the challenge? Of course, you will burn calories while holding a side plank. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet. Your head should be in line with your back. You can make it easier by crossing the upper leg in front of your body for additional support. Mistake 2: Your Hips Sag Down In a traditional Plank, the lower back often sags. As you do this, thread your right arm through the space between your body and the floor. Lower down and repeat on right side.

10 steps to side plank pose

So, if a person who exercises for a living thinks this way is hard, it's time for you to give it try! After mastering the isometric clam hold, make it dynamic! Being able to hold a flawless side plank on either side for a minute. Pull in your core to protect your back. If you do not do the plank correctly you can work the wrong muscles and hurt your back or neck. Finding your legs in a bit of a L-shape position, flex both your ankles and spread all your toes very active feet. You can keep your hand in front of you on the floor for an extra modification help.

Side Plank Exercise

If your core is strong, your other movement will be more efficient and you will have fewer injuries. Think of this: your core holds your entire body in position for every single activity you do. By holding your bodyweight up, the side plank also strengthens your shoulder and builds stability in your shoulder girdle. Don't lean forward; keep the chest and nice and high, and extend that arm straight up to the ceiling. If you want to get super technical, have a friend gently place a broomstick or yardstick on your back.

10 steps to side plank pose

You will work your inner thigh muscles in raising the top leg, but there is no need to raise it higher than parallel to the ground. When you can no longer hold this position, return back to the start position. Again, your shoulder under your elbow or your elbow under your shoulder, feet stacked and you can lift from here, your hand can stay on your hip or you can put your arm up like that. Just as you tighten your abs to raise your hips, also contract your glutes and quads. The Side Plank primarily strengthens the obliques, which are located next to your abs on both sides of your body. Letting Your Hips Sag Conversely, you should not let your spine sag either. .

How to Perform the Side Plank

You want to make sure your alignment is always intact. They are for people looking for more information, not a substitute for working with a licensed medical professional. Single-leg plank By removing one point of contact with the ground, this variation increases the demand on your core. Hold each for 15 to 30 seconds, then go around the world again if your core is up for it. What is a Side Plank Exercise? Step 1 Starting Position: Lie on your right side on an exercise mat with extended legs, placing your left leg directly over your right leg and and stacking your feet one on top of the other.

How to Do a Perfect Side Plank

Resting your knees on the ground puts less stress on your lower back. Left Side Plank Why would anyone put themselves through such torture you may ask? Students always feels more empowered when they can practice the lower center of gravity easier version first and then move step-by-step towards the higher center of gravity harder variation. I don't want to see you down here like this. Other parts of your abs, like your obliques, need attention too. Follow the same steps for a standard plank, but instead place your hands or forearms on the ball, directly under the shoulders. The side plank crunch is when you bring your top knee to make contact with your top elbow while in the side plank position. I'm going to start with the basic, I wouldn't say regression but, this is good for beginners.