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How To Do Side Plank

Chris Freytag demonstrates a Full Side Plank

Side Plank strengthens your obliques and entire core. Side Plank not only builds strength in your shoulder and arm, but deep contraction in your oblique muscle and hip. If you learn how to do Side Plank you will have a great new isometric core strength move.

Most ab work, such as abdominal crunches, is great for the rectus abdominus (the six-pack).  This is an important muscle to strengthen. However, your core is made of so many more muscles that require regular strengthening. Think of this: your core holds your entire body in position for every single activity you do. Carrying groceries? Pull in your core to protect your back. Lifting your kids? Use your core so you don’t hurt your back. Running a marathon? A strong core will give you more endurance for your body overall. Even sitting!  With a strong core you will sit more properly and prevent low back pain. Side Plank is an isometric hold that builds strength in your shoulder girdle, arm, obliques, deep abdominals and hip. In addition, plank poses work on strength of the mind and will. Isometrics are challenging and provide an opportunity for you to measure, in a very concrete way, how strong you are getting. The first time you hold Side Plank you might be shaking after just a few seconds. Over time, however, you will see first- hand how strong you are becoming as you notice how the amount of time you are able to hold the position without letting go is extended.


Once you master the Side Plank give Star Plank a try! For a great core workout try our 6 Plank Variations for Awesome Abs. Here are the steps to performing Side Plank:
1) Begin seated sideways on the floor with your right hand below your right shoulder and feet stacked.

2) Lift your body into a side plank position so legs are long, keeping your abdominals engaged and your feet stacked. Hold for desired amount of time. Repeat on the other side.

Targets: arms, shoulders, hips, core

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