How to Do a Side Plank | Ab Workout





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Published on Jun 11, 2012

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Now I'm going to demonstrate how to do a side plank, and the best way to start doing that, is to lie on your side. You're going to keep your arm at a 90 degree angle, so you're resting primarily most of your weight, obviously in your core, underneath your hips and your obliques. But you're putting the pressure along here down on the floor on your wrist and your elbow, trying not to put a lot of pressure in the shoulder. That's very important. Okay. And what I want to do is I lift up. Try to overlap your legs.

You could also do it where it's a little easier version, where your one leg is flat on the floor for balance. This would be the harder version where you're overlapping your legs. And then you're just going to shoot that hip high in the sky, keeping the chest high. Don't lean forward; keep the chest and nice and high, and extend that arm straight up to the ceiling. Notice I have my bottom one out at a 90 degree angle, my hip is high in the sky, and I'm lifting that left arm straight up in the air. And you want to hold this. It's more of like a yoga position, more of a Pilates movement, and it's about strengthening the core here. So it's not a lot of movement. You're just holding this position for a certain amount of time. You could start with 30 seconds, and you could try and to progress to a minute.

And you're just going to breathe naturally, as you're holding this position, keeping that chest opened up. You're going to lower, and obviously you want to do both sides because it's a side plank, you have to do both sides. So I'm not going to demonstrate that but you want to do both sides, the same way you did on the first side. And that's how you do a side plank.


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