Side Plank Rotation
The Side Plank Rotation is a dynamic exercise that strengthens the oblique abdominal muscles. From the side plank position, you rotate your torso in a controlled manner to touch the floor with your elbow. This movement enhances core stability and spinal mobility.
In contrast, the Static Side Plank involves holding the plank position without movement. Another dynamic variation is the Side Plank Crunches, which specifically train lateral flexion, the side bending of the spine.
Side Plank Rotation - the correct execution
- Start in side plank position on the right arm
- Shoulder is above the elbow
- Bring the left arm next to the right arm
- Rotate upwards and extend the arm
- Your eyes follow the arm
- Keep permanent tension in core and glutes
The exercise Side Plank Rotation is intended to be used as a hypertrophy exercise.
Which muscles are trained by Side Plank Rotation?
Primary trained muscles for Side Plank Rotation
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 Rotation
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
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.
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
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Alternative variants of Side Plank Rotation:
Easy Side Plank Rotation
The Easy Side Plank Rotation is a simplified version of the Side Plank Rotation. In this variation, you support yourself on your knees in the side plank position instead of keeping your legs straight. This modification reduces the strain on the shoulders and core while still effectively engaging the oblique abdominal muscles and improving core stability. It’s an excellent option for learning the technique or making the exercise more accessible.
Easy Side Plank Rotation - 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
- Bring the right arm next to the arm in support
- Rotate upwards and extend the arm
- Your eyes follow the arm
- Keep permanent tension in core and glutes
Similar exercises to Side Plank Rotation
Russian Twists
The Russian Twist is an effective exercise for the lateral and straight abdominal muscles. You sit on the floor, lean your upper body back slightly, and rotate your torso alternately to the right and left. Alternatively, you can hold a weight or dumbbell in front of you during the exercise. Make sure to perform the movement in a controlled manner with your abdomen tensed to achieve the best results and avoid injuries.
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 Crunches
Side Plank Crunches specifically target the oblique abdominal muscles through lateral flexion, which is the side bending of the spine. They build upon the Static Side Plank Position by adding a dynamic movement. Another dynamic exercise alternative in the side plank position is the Side Plank Rotation.
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