Below are six Side Plank variations in order of increasing difficulty. Side Plank Variations.
This guest post was written by Tyler Bramlett, AKA The Garage Warrior, creator of 0-6 Pack Abs. Simple Plank Progression. Side plank (Vasisthasana) engages your hands, wrists, arms, shoulders, core, buttocks, and legs. Here are some progressions; from easy to hard: Half- Side Plank on Elbow- Start by laying on your side with your knees bent to 90 degrees. Planks are performed on the A workout. Everyone and their mom has heard of the plank, right? Simple Plank Progression. You will hold your body on your side in straight position supported only by one arm and the side of one foot. To begin, lie down on the floor with your knees bent and your feet flat. The ability to maintain a neutral spine in this position challenges the lumbar flexors, intrinsic stabilization sub system, and the anterior oblique subsystem. Then, lift your hip up off the floor, pivoting at your knee and holding yourself up with the elbow. It is a foundation of all good bodyweight programs, and a great introduction to static, isometric work. Planks are performed on the A workout. From the plank position, lift a leg straight behind you, parallel with the floor.
Each workout, set a goal of performing a plank for a total of 120 seconds. On the slackline- One leg up. Getting your plank to 90-120 seconds is pretty simple: work backwards. 7. Strong obliques can be quite useful as core stabilization muscles. Keep an horizontal back throughout the exercise. When you're ready, do the little curls over to one side, moving up and down slowly to get the most strengthening benefits. Side Plank Progression: By Brent Brookbush MS, PES, CES, CSCS, ACSM H/FS Function: The side plank is an excellent exercise for increasing frontal plane stabilization of the core. The upper leg is resting on the supporting leg and will also be part of the stabilization. Demonstrated below are side plank progressions with various micro-changes that change the difficulty of the exercise. Standard side plank is performed as described above. Leg lift plank. 9 Plank Progressions Everyone Should Be Using.
Hold one side for up to 30 seconds; then change legs for the remaining 30s. What’s great about the plank is how simple it is to perform; it requires no equipment and just utilizes your body weight. Getting your plank to 90-120 seconds is pretty simple: work backwards. Planks and side planks are a staple core strengthening exercise. On the slackline. Malasana- Side Plank (mini flow) on the slackline. Perform a few straight on curl-ups just to get going. Arm on the ground Leg on the slackline. by on 2 Comments. The side plank is going to be easier with the knees bent and the more vertical your body is. Need a Modification? With side plank progressions, it is going to be harder on the hip and core muscles the more horizontal you are, and with the knees straight. Function: The plank is a standard exercise for increasing core stabilization/strength. Plank Progression: By Brent Brookbush MS, PES, CES, CSCS, ACSM H/FS. Arm on the ground Leg on the slackline- One leg up. Each workout, set a goal of performing a plank for a total of 120 seconds. Star plank is the hardest version as we take one supporting point away by raising the upper leg. Let’s say a beginner client works out full body, three days a week, using two separate workouts on an alternating (A/B) schedule.
Let’s say a beginner client works out full body, three days a week, using two separate workouts on an alternating (A/B) schedule. The side plank is a great exercise for strengthening the oblique abdominal muscles, which don't get worked during ab exercises such as crunches. How to: From your side plank position, slowly twist your chest until it’s parallel to the ground.As you do this, thread your right arm through the space between your body and the floor. From the plank position, lift a leg up and its opposite arm. Arm and leg lift plank. Plank progression Overview: The plank and all its variations will work your core muscles (the rectus abdominis and the obliques, as well as stabilizing deep core muscles) isometrically. Heck, you even see people in the gym trying to hold a conventional plank for 5+ minutes, right? They are very effective at improving your core strength, which is important for stabilizing the spine and preventing low back pain. Prop yourself up onto your bent elbow. Plank progression Above you got the different plank versions in ascending order.
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