Side Plank (version 2)

The Side Plank (version 2) is an excellent exercise that targets the core muscles, specifically the obliques. This variation is a more challenging progression of the traditional Side Plank, adding an extra level of intensity and effectiveness to your workout routine. To perform the Side Plank (version 2), start by lying on your side with your legs extended and stacked on top of each other. Prop yourself up on your forearm, making sure your elbow is directly underneath your shoulder. Engage your core and lift your hips off the ground, keeping your body in a straight line from your head to your feet. This is your starting position. Unlike the regular Side Plank, where you simply hold the position, on the Side Plank (version 2), you will add movement to increase the challenge. While maintaining the proper form, slowly lower your hips towards the ground and then lift them back up, repeating this motion for the desired number of repetitions. The Side Plank (version 2) not only strengthens the obliques, but it also engages the muscles of the entire core, including the transverse abdominis and the lower back. By incorporating this exercise into your routine, you can improve core stability, enhance overall strength, and prevent potential injuries. Remember to focus on maintaining proper form throughout the movement and breathe steadily to enhance muscle activation.

Instructions

• Start by lying on your right side with your legs extended and stacked on top of each other.
• Place your right forearm on the ground, making sure your elbow is directly below your shoulder.
• Engage your core muscles and lift your hips off the ground, creating a straight line from your head to your feet.
• Keep your body in a straight line and hold this position for the desired amount of time.
• Repeat on the other side by lying on your left side and lifting your left hip off the ground.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and alignment.
• Focus on squeezing your glutes to help stabilize your hips and pelvis.
• Maintain proper form by keeping your body in a straight line from head to toe.
• Start with shorter intervals and gradually increase the duration as your strength and stability improve.
• To make the exercise more challenging, lift one leg or arm off the ground while in the side plank position.
• Breathe steadily and avoid holding your breath during the exercise.
• If you feel any discomfort or pain, modify the exercise by placing your bottom knee on the ground for additional support.
• Increase the intensity by placing a small weight on your outer hip or holding a dumbbell in your top hand.
• Remember to warm up before attempting the side plank to prepare your muscles for the exercise.
• Incorporate side planks into a well-rounded workout routine that includes exercises targeting all major muscle groups.