BEGINNER SIDE PLANK
Now it’s time to target your obliques with a side plank. Start off with this beginner variation to build up your strength before progressing to the full version.
HOW TO DO IT:
- Lie on your side, propped up on one elbow and bend your knees so that your feet are behind you.
- Lean on your elbow and push your hips up toward the ceiling.
- It may help to have a mirror in front of you for this exercise because you’ll want to make sure that your body stays in a straight line.
- Keep your hips pushed forward far enough so that you can’t see your knees if you try to look down at them.
SIDE PLANK
Once you’ve mastered the beginner side plank, progress to this full version. You’ll feel the burn all down the side of your abdomen.
HOW TO DO IT:
- Start lying on your side and propped up on one elbow.
- Your elbow should always be directly under your shoulder to avoid putting too much pressure on your shoulder.
- Your legs should be straight with your feet stacked one on top of the other.
- Pop your hips up off the ground.
- Make sure that your hips are pushed forward.
- The goal is to be as straight as possible, and then to hold that position for as long as you can.
- Once you can hold a side plank for 20 seconds on both sides, you can move to a harder version.
SIDE PLANK LEG RAISE
This version of the side plank strengthens your hips and the rest of your core, which will help prevent back injuries and make your side-to-side movements stronger.
HOW TO DO IT:
- First, get into the standard side plank position.
- Once you’re settled, lift the top leg with your knee straight.
- Hold that position for as long as possible, with your leg as high as possible.
- Come down and switch sides.
SIDE PLANK CRUNCH
If you’re having trouble with this advanced side plank variation, try doing it with your back to the wall. If you feel your butt rubbing the wall, it means your hips need to come forward.
HOW TO DO IT:
- Start in a side plank and drop your hips down as close to the floor as possible, then raise them straight up to the ceiling as high as possible.
- Keep moving from low to high for as many reps as you can, then switch sides.
- While you’re moving your hips up and down, keep your arm on the floor and your feet in the same place.
- Avoid moving your hips forward and backward; try to move them only straight up and straight down.
ROTATING PLANK
Think you’ve got what it takes to combine standard planks with side planks? Then try out this variation that switches between the two. Both your rectus abdominis (six-pack muscles) and obliques will be feeling this one.
HOW TO DO IT:
- Start in a standard forearm plank.
- Keeping a straight line from head to toe, slowly roll over onto your right forearm so that you’re in a side plank.
- You can place your left hand on your hip for stabilisation if you need to.
- Then lower back to a standard plank.
- Hold for a second before rolling over to the other side.
- Continue alternating sides.
THE 30-DAY PLANK CHALLENGE
