Pictures say a thousand words - well maybe not this one but the stick man gives some ideas about how to do a side plank - please watch the video for more in depth tips... thanks!
Hey there,
We looked at the plank a couple of weeks ago and I received loads of great comments and ideas and extra cues - thanks for all the awesome trainers for their support and I hope it helped clients out there do a more optimal move.
Today is the side plank, a move that is challenging as we ask ourselves to balance on one arm; even if on two legs it is still a challenge and it is a way we often don't train - sidewards to gravity! Fantastic move to build strength which translates into your plank strength - if you can balance on one arm think how easy it will 2 be again!!!
There are different ways to get into the move - I find starting in all fours is one of the easiest and then build up, or start from you'll plank and turn.
As you'll see in the video I'm turning on to my left side so:
I turned my left foot backwards and then rotate around the hip joint
lift up the right arm
decide which way to look - forward or upward
create 'space' under the support arm and reach
and tada I'm in a 'star' or all fours side position - a really good way to get the feeling of being on one arm.
Next, progress to a diagonal line
move your knees further away from your hands
same thing; move by rotating to one side and lifting the hips
long arm line - core drawn in (however you cue it) and straight spine (ie no side bend).
Next you start in a plank, with feet body width apart. This makes it easier to turn the feet and they will drop onto their edges, easier than one foot on top of the other. (video shows this in side profile and the 'foot' dance)
Then you do stacked feet, all the rest remains the same.
And lastly add the top leg lifting for ultimate balance wobble....
There are more ways to play with it, adding twists, turns, weights, but for here and now we are simply aiming to find our best side plank. And remember one side will feel cleverer than the other, it's ok! Focus on how the clever one works so the not so clever one can learn from it!!
Please be aware if you have wrist, neck, shoulder issues, and any back problems - seek assistance first!
Thanks as always.
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