Side Plank
The side plank on the elbow is an effective exercise for strengthening the lateral abdominal muscles and stabilizing core muscles. This exercise not only promotes core stability but also improves posture and balance.
Side Plank - the correct execution
- Start in lateral support on the left forearm
- Place the forearm under your shoulder
- Your feet are on the floor pointing in the same direction
- Keep your body in one line
- Make sure that the hips remain straight
The exercise Side Plank is intended to be used as a hypertrophy exercise.
Which muscles are trained by Side Plank?
Primary trained muscles for Side Plank
Obliques - The oblique muscles, consisting of the external and internal obliques (musculus obliquus externus and musculus obliquus internus), run along the sides of the torso. They are essential for rotating the upper body, bending to the side, and assisting in forward flexion. Additionally, they stabilize the torso and help protect the spine.
Secondary trained muscles for Side Plank
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
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Alternative variants of Side Plank:
Beginner Side Plank
For beginners, the classic side plank on the elbow can be challenging. A good entry-level variation is the beginner side plank on the knees, which reduces the intensity of the exercise without sacrificing the important benefits for core stability. This modified version allows beginners to learn the correct technique and safely strengthen the lateral abdominal muscles.
Beginner Side Plank - the correct execution
- Start in lateral support on your knees and left forearm
- Place the forearm under your shoulder
- Keep your upper body and thighs in one line
- Make sure that the hips remain straight
Advanced Side Plank
Once the basic side plank variations are mastered, one can progress to the advanced side plank with an extended arm. This exercise increases the intensity and additionally strengthens the shoulders and arms. It requires strong core muscles and improves overall body tension and stability.
Advanced Side Plank - the correct execution
- Start in lateral support on the left hand
- Place the hand under your shoulder
- Your feet are on the floor pointing in the same direction
- Keep your body in one line
- Make sure that the hips remain straight
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