Side Plank Variations
Welcome to the world of abs workouts. You may not be delighted you’re right here ideal now, however I pledge you will be. working out the core muscles is important for your workout regimen. A strong core stabilizes your body, which allows you to step in any type of direction as well as it helps you preserve your balance.
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Side Plank VariationsKneeling Side Plank
Side Plank
Side Plank Reach
Alternating Side Plank
Side Plank Knee to Elbow
Elevated Side Plank
Side Plank Leg Raise
Side Plank Hip Lift
Weighted Side Plank Hip Lift
Bosu sphere Side Plank
One of the best abs workouts that you can do is a plank. Chances are that you’ve heard of a plank before. however just to enlighten you a bit more, a plank is an isometric abdominal exercise that builds your core strength. during a standard plank, you will preserve a push-up position, elbows directly under the shoulders, forearms facing ahead as well as navel drawing in towards the spine. It’s not as well challenging as well as you can modify it for all physical fitness levels.
If you’re a huge fan of planks, then I have great news for you! There are several ways to do them. In fact, there are a number of side plank variations that you can add to your workout regimen. as well as if you’re a fan of the routine plank, then you’ll love the difficulty of a side plank variation. below we cover 10 of the best side plank variations.
Kneeling Side Plank
First up is the kneeling side plank. If you’re just getting started with your physical fitness journey or are nursing an injury, the kneeling side plank is the best variation to begin with. Here’s exactly how you do it:
Lie on one side with your knees bent.
Put your elbow directly under your carry as well as press your forearm into the floor.
Press up into a side plank with only the thighs as well as hips leaving the floor.
Side Plank
Now it’s time for the standard side plank. In order to do a fundamental side plank you’ll requirement to:
Lie on one side as well as straighten your legs.
Position your hand directly under your carry as well as press into the floor.
Lift the hips as well as capture your glutes.
Pull the belly button in towards your spine as well as hold the setting for 30 seconds.
Switch sides.
Side Plank Reach
If you’re truly wanting to difficulty your balance as well as stability, this side plank variation will do just the trick. Side plank reaches will work the abs, lats, glutes, shoulders as well as obliques. Here’s exactly how to do it:
Get in a side plank setting as well as reach your top arm up towards the ceiling.
Wrap your top arm around your body like you are giving yourself a hug as well as thread the arm with the area under your plank up until your carry is nearly parallel to the floor.
Pull your arm back up as well as return to the starting position. total 8 to 10 reps.
Switch sides.
Alternating Side Plank
Are you prepared to work the shoulders, triceps, core as well as obliques? It’s time to try an alternating side plank variation. You can do this side plank variation on your hands or the forearms. Here’s how:
Start in a typical plank setting as well as stack your shoulders as well as elbows.
Press your ideal hand into the floor as well as press into a side plank.
Go from the ideal side plank back to a basic plank, then rotate to a left side plank.
Do 2 or 3 sets of 8 to 10 reps.
Side Plank Knee to Elbow
This is one side plank variation that I have a love hate connection with. While I love the shed as well as the method it works my core muscles, it absolutely challenges me. however no worries, it’s an enjoyable challenge! Here’s exactly how to do a side plank knee to elbow:
Start in a side plank setting — make sure that you stack your carry as well as wrists.
Reach your top arm toward your head.
Keep the hips high, pull your elbow down as well as pull the top knee to satisfy your elbow.
Return to the side plank.
Complete 5 to 6 reps as well as switch sides.
Elevated Side Plank
Now it’s time to take things to one more level – both figuratively as well as literally. You’ll feel this exercise deep throughout your core muscles as well as will absolutely take pleasure in the difficulty during the elevated side plank. Here’s exactly how to do this side plank variation:
Get into the side plank position.
Put your feet onto an elevated surface such as a bench, box or chair.
Raise your hips so that your body forms a straight line from the top of the head to your feet.
Hold the elevated plank for 30 to 45 seconds.
Switch sides.
Side Plank Leg Raise
Another fantastic side plank variation is the side plank leg raise. This exercise will work your shoulders, obliques, hip abductors as well as glutes. Here’s exactly how to do it:
Start in a side plank position.
Place your top hand on the hip or lift it up toward the ceiling.
Keep the core engaged as well as lift your top leg higher than hip height.
Lower the leg back down tostarting setting as well as total 6 to 8 reps.
Switch sides.
Side Plank Hip Lift
This is one of my all-time preferred side plank variations. I love exactly how you can feel your obliques as well as core working to their prospective during hip lifts. Here’s exactly how to do them:
Start in a side plank position.
Keeping the hip stacked, lower the hips 2 to 4 inches down towards the floor.
Lift the hips up 4 to 6 inches then lower back down.
Complete 10 to 12 reps.
Switch sides.
Weighted Side Plank Hip Lift
Meet the side plank hip lift’s bigger, older sibling – weighted side plank hip lift. You can most likely assumption what the difference is between these two… weights! Here’s exactly how to do it:
Start in the side plank setting as well as location a weight in your hand as well as rest it on your hip.
Keeping the hip stacked, lower the hips 2 to 4 inches down towards the floor.
Lift the hips up 4 to 6 inches then lower back down.
Complete 10 to 12 reps.
Switch sides.
Bosu sphere Side Plank
Last however not least is the bosu sphere side plank variation. When you add the usage of a bosu or medicine sphere to a workout, then you’re nearly guaranteed a harder version of an exercise. So, if you’re truly prepared to work your core, here’s exactly how to do it:
Get into a side plank setting as well as rest your forearm on the bosu ball.
Move your top leg ahead instead of stacking the legs in order to have a lot more stability.
Place your top hand on your hip as well as lift them to the ceiling.
Hold the setting for 30 to 45 seconds.
Switch sides.