How To Do Modified Side Plank

By: Chris Freytag, CPT

Chris Freytag demonstrates a Modified Full Side Plank

Modified Side Plank is a core body exercise that strengthens your obliques as well as your shoulder girdle and hip. This is a great exercise for those of you who want to learn how to do a full side plank but aren’t quite strong enough. If you learn how to do Modified Side Plank you will gradually work your way up to a full side plank. One of the best ways to practice this transition is to work on the Modified Side Plank for a while.  Once you are able to hold this for 30 seconds or more, try lifting your top leg and work on that position for a while. After you have mastered the Modified Side Plank with leg lift you will be ready to try a full Side Plank.

Core body work is some of the most important strength training you can do for your body. Your core- including abdominals, back, and hips- hold your body in a stable place while you do every activity from carrying groceries to running marathons.  A strong core is a strong body.  Crunches and sit ups will train your rectus abdominus or your “six-pack”, but planks will train your entire core. This Modified Side Plank is an excellent way to include your obliques and hips as part of the entire strength training of your core.

Practice this Modified Side Plank and then try our Plank You Very Much 10-Minute Workout for a great plank and core body challenge!

1) Being lying on the floor with your hand on the floor and shoulder stacked above your hand. The bottom knee is bent on the mat and the top leg is long.

2) Lift your body into a side plank position, keeping your lower knee on the floor and your abdominals engaged. Try to to not let your hips rise or drop. Repeat on the other side.

Targets: arms, shoulder, core

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