Bodyweight Cross Training WOD Bible: 220 Travel Friendly Home Workouts by P Selter

Author:P Selter [Selter, P]
Language: eng
Format: epub
Published: 2014-04-29T00:00:00+00:00

Side Plank

Description:

The side plank is a great exercise for tightening the intricate portions of the abdominal region, specifically the obliques and transverse abdominus. Lower back strength is also significantly increased which will reduce your risk of certain lower back injuries.

Form:

To perform the side plank lie on one side with your knees straight forward.

Support your upper body with your elbow and forearm, your elbow should be positioned under your shoulder.

Tighten your core and raise your hips so your body forms a straight line all the way from your ankles to your shoulders.

Hold the side plank for the prescribed duration.

Repeat above steps for the opposite side.

Scaling:

Beginners are to perform the side plank on bent knees as opposed to toes, this will decrease the portion of your body weight you are supporting.

Intermediate individuals are to perform the standard side plank for a duration of 30 seconds.

Advanced individuals are to alternate between the standard side plank, supporting your body with your elbow to straight arm planks, supporting your body with your hand – arm fully extended.

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