itional side plank for 60 seconds or longer, upgrade yourself with these advanced challenging side planks. It’s smarter to advance your plank than extending the hold time of the same plank. Get step-by-step instructions to properly perform these moves and get the most out of your workout.
SIDE PLANK ROTATION
Side Plank With Rotation is more challenging than classic side plank and requires pre-existing strength and stability to perform it with proper form. By performing this oblique exercise, you will tone your abs, strengthen the entire core, improve your posture, and reduce your risk of back pain.
START: Lie on your left side on the mat and position your elbow directly under your right shoulder. Stack together your legs, knees, ankles, and feet. Tighten abs.
FINISH: Push your right elbow against the floor as you lift up your glutes and hips off the floor until left shoulder, left hip, and left foot is in a straight line. Reach up with your right hand and extend. Rotate your torso downwards and reach under your body with your left arm. Rotate back to the side plank with arm up and repeat for 10-12 times before switching sides. Remember do not drop your head. Keep your head in line with your body at all times.
Spiderman Plank is another great plank variation to toast your entire core while targeting those obliques. This is also a great cardio move. It gets the heart pumping and blood flowing. If you want to burn extra calories, improve your balance, and strengthen your muscles, add this exercise to your core routine.
START: Get into a forearm plank with your elbows under your shoulders and your body in a nice straight line down to your toes.
FINISH: Hold the plank and then tuck one knee up to the outside of the elbow. Really crunch the knee in without letting your butt go up in the air or your hips sag. Your core may rotate a bit as you tuck. Extend the leg back out & tuck the other knee in outside your other elbow. Keep alternating knee tucks to each side. Repeat for 10-12 times.
SIDE PLANK HIP DIP
The Side Plank With Hip Dip activates the obliques and helps to build endurance and core strength. This exercise works the deep abdominal muscles and helps to tighten and shrink the waistline.
START: Get into a forearm side plank with your elbow right under your shoulder. Do not let your elbow get way out beyond your shoulder or you will place more strain on your shoulder.
FINISH: Place your left foot on the right foot and lift up onto the side of your right foot. Keeping your body in a straight line and your chest open and not rotated toward the ground. Hold for 5 breaths and then drop your hips down toward the ground. Repeat for 10-12 times.
Note: Make sure your body doesn’t collapse forward & your chest doesn’t rotate toward the ground. Your top hand can be raised toward the ceiling.
This rotational plank variation will not only work your obliques but also your serratus anterior, back and quads.
START: Get into a plank position from your forearms. Engage your core and line up your elbows under your shoulders.
FINISH: Then bend one knee to 90 degrees with your foot up toward the ceiling and kick your foot back over yourself toward the ground on your other side. Do not let your butt go way up in the air as you rotate. Then come back to a front plank and bend the other knee to 90 degrees to twist that foot back over behind you. Feel your abs working to help you twist each foot over and back behind you. Repeat for 10-12 times.
SIDE PLANK OBLIQUE CRUNCH
Adding Side Plank Oblique Crunch to your workout routine helps to target the oblique muscles and tightens the entire side ab wall more effectively. It also improves balance, increases strength and stability, as well as burn more calories than the traditional side plank.
START: Get into a side plank from your hands and feet with your feet stacked and your hand under your shoulder.
FINISH: Lift up and keep your bottom hip up as you hold. Then, holding this side plank position, extend your top hand over your head as you lift your top leg up. Then crunch your elbow to your knee without letting your bottom hip drop. Move slowly to crunch and then extend your arm and leg back out before repeating the crunch! Repeat for 10-12 times.