How to make a side plank to get a steel press

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Iya Zorina talks about the correct exercise technique and how to diversify it.

The side plank loads the rectus and oblique abdominal muscles well, and at the same time - unlike many abdominal exercises - does not exert a compression load on the lower back. What's more, the side plank strengthens the back muscles and, when done on one side regularly, can help correct scoliosis.

The plank can be done every day. Do not be afraid of the monotony: there are many variations of this exercise, so you won't be bored.

How to make a side plank correctly

Lie on your side on the floor with your feet on top of each other. Place the wrist of one hand clearly under the shoulder, then lift the pelvis off the floor and stretch the body in one line from the feet to the crown. Pull your other hand up, look at the wall in front of you.

You can also do the forearm plank - this is the second classic option in which the load on the core muscles remains the same, but it removes stress from the wrists and shoulders.

Pay attention to several important factors.

1. Make sure that the neck is in line with the spine and does not go forward. This spoils the posture and reduces the effect of the exercise.

2. Do not sit on the shoulder of the supporting arm. To prevent this mistake, lower both shoulders and reach with your free arm towards the ceiling, revealing your chest.

3. Try to keep your pelvis in one place throughout the exercise. It should not sag down and, on the contrary, go high up. As soon as the pelvis begins to sink so that you can no longer prevent it, end the exercise.

4. Observe the alignment of the body in the frontal plane. The shoulders should be in line, as are the bones of the pelvis.

If you still can't keep the classic bar correctly, feel free to switch to simplified options.

How to simplify the side plank

Stand on the side plank and place your lower leg on your knee, and keep your upper leg straight, resting your foot on the floor. So you can last longer and prepare your muscles for the classic version.

You can also find a stable elevation and lean on it with your free hand. At the same time, make sure that the shoulders remain in the same plane, and the body is stretched out in a straight line.

If knee or ankle pain bothers you while holding the plank, do not lean on your feet, but on your bent knees. In extreme cases, you can lower your hips to the floor and hold the half-bar on your forearm.

How to diversify the side bar

We will show you 15 variations that will help increase muscle stress, mobility and balance.

Raising a straight leg forward

Stand on the side plank on your forearm, lift your upper leg low. Bring it forward and return it back. Make sure that the position of the body and hips does not change during this.

Joining the elbow and knee in front of you

Stand on a side plank, straighten your free arm over your head and raise your upper leg low. Connect the knee and elbow of the free arms and legs in front of you and return it back. Keep your pelvis at the same level, do not swing while moving.

Twisting

Stand in the side plank on your forearm, place your feet on top of each other, direct your free hand to the ceiling. Expand the body into a regular plank and place your free hand behind the supporting elbow. Return to starting position and repeat.

Do it slowly and under control, tighten your abs to keep your body straight during the twist.

Lowering the hip

Lower your thigh to the floor and lift it back up to the side plank.

Star

Stand on the side plank on your forearm, extend your free arm along your body. At the same time, raise your free arm and leg into an "asterisk", and then go over the support while lying on the bar on the other hand and repeat from the beginning.

Raising your legs

Raise your free leg and lower it back.

Elbow to knee, foot to hand

Stand on the side plank, extend your free arm over your head, lift your upper leg. Connect the elbow and knee, bring it back, and then extend your straight leg forward and touch the foot with your palm. Return to starting position and repeat from the beginning.

Raising the lower leg

Stand on the side plank, place your upper foot on the floor, and raise and lower your lower leg in a smooth motion.

Plank + breakdancer

Stand in the side plank on a straight arm, straighten your free arm over your head. Stretch your straight leg forward and touch the palm of your foot.

Then bend that leg at the knee, place it on the floor behind your body and shift your weight. Raise your other leg and touch the foot with your hand. Return to starting position and repeat.

Walking plank

Stand on a plank on your forearm, place both feet on the floor one after the other. Raising the knee high, rearrange the standing leg forward, and then repeat the same with the other leg.

Hip opening

Lie on your side, place your hand on your forearm, bend your knees and lay on top of each other. Climb into the side plank while opening your knees to the sides. Tighten your glutes at the top of the exercise. Lower to the starting position and repeat.

With clock

Stand on the side plank on your forearm with your free hand on your belt. Raise your free leg and make a small circle in the air.

With the upper leg on a support

Stand in a side plank on your forearm next to a low support. Put your upper leg on the support, and keep the lower leg pressed to the upper one, put your free hand on the belt. Hold the position, trying to stretch the body in one line.

With elastic band-expander

Place the elastic on your hips, next to your knees. Stand on the side plank on your forearm, lift your upper leg against the resistance of the elastic, and hold this position.

Dumbbell curl

Stand on the side bar on your forearm, place your feet on the floor one after the other, take a dumbbell in your free hand and pull it over you.

Expand the body into a regular plank, bring the hand from the dumbbells to the elbow of the supporting arm and return to the starting position.

How long to hold the side bar

The holding time of the bar entirely depends on your capabilities. There is no point in doing the exercise longer than it is possible to maintain the correct shape.

Therefore, pay close attention to your technique and be guided by the sensations. As soon as you feel that the hips begin to sag, finish the exercise and do the plank to the other side.

For a beginner, this could be 20 or even 10 seconds. If you can only withstand this time, it's okay. Gradually, your body will get used to the exercise, the muscles will become stronger and you will be able to do the exercise much longer.

How to train

There are several options for doing this exercise on an ongoing basis.

1. Increase the time and then the difficulty

Practice doing the classic plank with the perfect shape. Do it every day, gradually increasing the time.

If you can only stand for 20-30 seconds, do several sets. For example, stand for 30 seconds on each side, then rest 1 minute and do three more sets. This will add up to 2 minutes per side.

In any case, it makes little sense to make the bar longer than 2 minutes. If you have reached this threshold, try making the exercise harder. For example, take a dumbbell in your free hand, put your feet on a slight elevation, or put a fitness elastic band on your hips.

2. Alternate between different types of planks

If the monotony bothers you, try different side plank variations on the move. Choose one exercise and do it in 2-3 sets of 40-60 seconds on each side. Rotate the variations every day.

3. Make up a complex of different types

This option is suitable for advanced and allows you to properly load many muscle groups at once.

Try a set of two variations in the format of 40 seconds of work and 20 seconds of rest. If it's difficult, 30/30 will do. Here are some examples of exercises you can include:

• Walking plank.
• An asterisk with a twist.

Do four circles, it will only take you 8 minutes. Each circle alternate sides for the walking plank. If in the first you walked with support on your right hand, in the second, do it on the other side.

For a more serious load, try a different set. For example, from the following exercises:

• Elbow to knee.
• Twisting.
• Plank + breakdancer.

Perform each type of plank 10 times on the right and left sides. Do not rest between exercises.

You can independently combine different types of planks and make up a new set every day.