Bodyweight Incline Side Plank (R)

The Bodyweight Incline Side Plank (R) is a challenging yet highly effective exercise that targets the oblique muscles and core stability. This exercise is a variation of the traditional side plank, which requires you to support your body weight on your forearm and the side of your foot. However, the incline aspect of this variation adds an extra element of difficulty, making it a fantastic choice for those looking to challenge themselves. This exercise primarily targets the oblique muscles, which are located on the sides of your abdomen and play a crucial role in stabilizing and rotating the torso. Additionally, the incline aspect engages the core muscles even more, resulting in improved overall core strength and stability. Strong oblique muscles are not only important for aesthetic purposes but also for functional movement patterns and injury prevention. To perform the Bodyweight Incline Side Plank (R), you will need an incline workout bench or an elevated surface such as a sturdy step or box. This exercise requires you to position your body in a side plank position with your legs stacked on top of each other. The lower forearm rests on the bench or elevated surface, while the upper arm can be placed along your torso or raised towards the ceiling for an added challenge. It is crucial to maintain proper form while performing this exercise to maximize its benefits and avoid any unnecessary strain on the body. Engage your core muscles throughout the entire exercise, and be conscious of your alignment by ensuring your body is in a straight line from your head to your feet. Remember to start with a weight or incline level that is appropriate for your current fitness level, and gradually increase the difficulty as you become stronger. Incorporating the Bodyweight Incline Side Plank (R) into your workout routine is a fantastic way to target your oblique muscles, improve core stability, and enhance overall athleticism. However, it is important to remember that individual fitness goals and capabilities can vary, so make sure to consult with a fitness professional to determine the best exercises for your specific needs. Stay consistent, challenge yourself, and enjoy the benefits of this empowering exercise!

Instructions

• Position yourself in a side plank position with your body resting on your right forearm and the sides of your feet.
• Ensure that your body forms a straight line from your head to your feet, with your shoulder directly above your elbow.
• Engage your core muscles and lift your hips off the ground, balancing on your forearm and the sides of your feet.
• Keep your body stable and avoid any twisting or sagging at the hips.
• Hold the position for the desired amount of time, focusing on maintaining proper form and breathing steadily.
• To modify or progress the exercise, you can adjust the height of the incline by using a bench or step.

Tips & Tricks

• Focus on proper form and alignment to ensure maximum engagement of your core muscles.
• Engage your obliques by actively driving your bottom shoulder towards the ceiling while lifting your hips.
• Keep your body in a straight line from head to toe, avoiding any sagging or leaning forward.
• Remember to breathe throughout the exercise, inhaling deeply through your nose and exhaling fully through your mouth.
• Start with a comfortable incline angle and gradually increase it as you get stronger and more confident with the exercise.
• To challenge yourself further, hold a dumbbell or kettlebell in your top hand while performing the side plank.
• Ensure that your supporting hand is directly under your shoulder for stability and balance.
• Alternate sides and perform an equal amount of time on each side to maintain symmetry and prevent muscle imbalances.
• Incorporate the bodyweight incline side plank into a well-rounded core workout routine for optimal results.
• Maintain a consistent workout schedule and progress gradually to see improvements in strength and stability.