Now that you have a good understanding of the Forward or Prone Plank from our post on Monday, next try this Side Plank Series Beginner to Advanced! Side Plank will strengthen numerous important muscles of the core including the back muscles called the multifidus and quadratus lumborum, the obliques, as well as the side hip muscles including the gluteus medius (and let’s not forget the shoulder stabilizers and neck muscles as an added bonus too!). With Forward and Side Plank you’re well on your way to developing a strong healthy core! If you can do the last one in this series, you’re a STAR. 🌟
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A ripped core is cool, but how well you can use that musculature for movement and stability of the spine, pelvis and hips during life when applying or absorbing external forces is key! Having a strong core is extremely important for EVERYONE from the average person to the professional athlete. To safely and easily manage the loads in your life, whether they be lifting/carrying kids, groceries or trash; tolerating a hit or cutting and changing direction on the soccer pitch; or jumping and landing in volleyball or basketball, a strong core is a good place to start.
Try this Side Plank Series to help you expand your toolbox and get stronger!
1️⃣Side Plank on Hands & Knees
2️⃣Side Plank on Elbow & Knees
3️⃣Side Plank on Elbow with Knee Down & Starfish
4️⃣Side Plank on Elbow & Feet Staggered
5️⃣Side Plank on Elbow & Feet Stacked
6️⃣Side Plank on Elbow Starfish.
IMPORTANT FORM TIPS: ▶️Maintain a neutral spine all the way from your neck to the hips ▶️ Brace abdominals and avoid sagging at waist ▶️Push down through the floor with your hand/elbow to avoid sagging in shoulder blade ▶️Use a mirror to check yourself!
Give these variations a try during your warmup, inside of a circuit, or as an accessory during your next abdominal training day. Need help? Email us! Concierge@elevateptfit.com