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6 Side Plank Variations for Strength and Stability. The front plank works the front of your core, but you need to strengthen the sides as well. Bodyweight moves like the side plank exercise aren’t just convenient and time efficient. The side plank lift is a variation to the traditional plank that strengthens the shoulders, triceps, and entire core region. Flex your foot and point your toes slightly down. It also targets the gluteus medius and gluteus minimus in the hips, as well as the adductor muscles located in the inner thigh. Start in side plank position with your left elbow below your shoulder, feet stacked. Adding a hip drop to the side plank just adds another level of intensity The move: Start in a side plank position on your right side. (And before we get started, check out why the plank is still the best core exercise—plus how to do one with perfect form.) Side plank leg raises is a gym work out exercise that targets abs and glutes & hip flexors and also involves abs. Each day, you get a plank workout move that builds upon the last, leading to new challenges at the end of each week. Lower your leg and repeat until you've completed 10 reps. Switch legs and do 10 reps on the other side. The side plank has a different training effect from the standard plank: it places significant stress on a portion of the posterior abdominals known as the quadratus lumborum. Refer to the illustration and instructions above for how to perform this exercise correctly. That’s why it’s important to incorporate some form of side plank movement into your core workout. Secondary Muscles. This exercise also improves hip mobility and balance.
If you’re an athlete — or just hope to look like one — moves like these are indispensable. Side plank crunch hips. The side plank primarily works muscles in your core. They’re also the best way to build relative strength: that is, how strong you are in relation to your bodyweight. Combine your standard crunches with side plank into one move that will challenge your balance, tone up your waist, and strengthen your core. Although they are the same planks and crunches as the side plank crunch, this exercise is different in a way that the side plank crunch hips is trickier and a little more difficult, with a very slight margin, at least. It strengthens abdominal and back muscles, particularly the transversus abdominis, rectus abdominis, obliques and quadratus lumborum. Keep your core braced as you lift your right (top) leg as high as you can while maintaining proper form. Don't forget to share your progress on Instagram and Twitter using #ShapePlank30.
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