Here is how…. Try to keep your face and bottom hand relaxed during the exercise. If you're looking to tone your midsection, include side planks in your workout. Lie on your back, knees bent and feet flat on the floor, hip-width apart. What Muscle Groups Are Best to Work Out Together? Incorporate them at the beginning or end of a cardio day, or as a rest interval during interval training, to make the most of every minute but still allow your heart rate to return to normal. Vanilla ice cream, a plain cheeseburger, that little black dress—sometimes keeping it simple is the most satisfying thing you can do. See complete instructions for performing a side plank, a great stability exercise that targets the muscles of your core. The only difference being that the side plank puts the emphasis on your side. Lie on your side with your bottom hand on the ground underneath your shoulder. How to Perform Side Plank? Related Videos. Keep your hips stacked and facing forward. It also does not place much stress on the lower back or neck. Side Plank Benefits and Variations Here’s how to get started. Reps/sets for best results: Stick to that 30 second max, or 10 to 15 reps, on all variations. Our website services, content, and products are for informational purposes only. All rights reserved. The side plank is one of the best core exercises you could do. The side plank trains your obliques very efficiently, and just like the front plank, the side plank is an isometric exercise, which means that the muscles are under the load without changing their length (“iso” means “same”, and “metric” means “length”; isometric literally means same length). The Side Plank is an easy exercise to learn, is excellent for developing core strength and stability and can help develop a better posture. Left side plank – 30 seconds Left side plank crunch – 5 reps Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Challenge your oblique muscles with several variations as strength improves. Stability Ball Side Plank. If you feel pain during the exercise, stop immediately. Lie on your right side with your legs straight and feet stacked on top of each other. It specifically helps to strengthen the obliques, quadratus lumborum, transverse abdominus and rectus abdominus muscles. Although the Side Plank targets primarily the obliques, it requires strength from the hips and shoulders making it a great full-body exercise. If you can’t hold the position, try reducing the duration of the side plank. That’s one rep. Form tips: “You should feel the abdominal draw in and cinch the waist feeling like a belt is lifting your waist/hips towards the ceiling,” says Bonney. As with any exercise, if you feel pain while performing a side plank, stop immediately. Try to avoid rotating your body. Once you’ve mastered the basic side plank, there are many variations you can try to make the exercise more challenging. We’ve compiled 12 exercises for the best ab workout, split into weekly routines that will help you strengthen, stabilize, and balance in just one…, The plank challenge can be a fun way to increase your core strength and endurance. Healthline Media does not provide medical advice, diagnosis, or treatment. Anabolic window refers to the short time after training when your muscles are repairing and recovering. If you want to target your side abdominals and strengthen your spine, try side planks. Learn how to do it perfectly. The exercise concepts, the muscles used and it’s overall meaning is very similar to that of the front plank. If you’ve already nailed your plank holds, side planks are a great exercise to alternate with. Watch the side plank video, learn how to do the side plank, and then be sure and browse through the side plank workouts on our workout plans page! Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, 17 Yoga Moves That Will Help You Sculpt Abs. Start with a low plank (face down), then turn into a side plank. “The side plank works your postural muscles to help you stay upright and prevent injury. You may be able to find more information about this and similar content at piano.io, 11 Best Triceps Exercises For Visibly Strong Arms, The 25 Best Butt Exercises For A Super-Toned Tush, 14 Dumbbell Exercises For Seriously Sculpted Arms, 12 Chest Exercises To Add To Upper-Body Workouts, These 15 Exercises Will Make Your Shoulders BURN, 20 Minute Box Jump Workout For Total-Body Gains. Adding a rotation to your side plank helps engage your shoulder muscles, lat muscles, glutes, and abs, in addition to your obliques. It is extremely simple to perform, yet very difficult to master. Side planks are an endurance exercise for your core. This can help reduce stress on your arms and feet. Start in the same position as you would for a traditional side plank. Keeping your obliques strong can make it easier to rotate and bend your trunk. In classic side plank, you should also keep your head in line with your spine and avoid looking down, which could compromise your cervical spine. How to Perform the Plank? The side plank exercise is a brilliant way to build core strength in a way that targets one of the common weak links in distance runners; lateral strength in the hips and torso. With your neck neutral, breathe out and brace your core. Stack your feet on top of each other. Step 1Begin in a Plank position propped up on your hands and toes. Then, flip up into a reverse plank (hands behind you on the ground, chest facing up), and move into a side plank on the other side. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? But if you’re wanting to strengthen and tone your core, it’s also important to regularly work your obliques. An elevated side plank shifts the emphasis of this exercise more toward your shoulder. A side plank is a upper body movement and bodyweight exercise that works the core muscles as well as improves spinal stability. If you’re a beginner, do 1 set per side to start and work up to 3 sets per side as the exercise gets easier to do. Position your top foot on the ground in… Ab exercises like crunches and planks target the six-pack abdominal muscles in the front of your body. Editor's Picks. Take a stability ball and place it on the inner side of your calves, then … Start with a low plank (face down), then turn into a side plank. Nutrition, and repeat challenge your oblique muscles with an emphasis on your side plank hold this position the... Translates to being able to lift more—whether it ’ s what you need is a upper movement! 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