Int. / Advanced Side Plank Variation

June 22, 2016

Bored of holding side planks and watching the clock?

Try this plank variation!

 

 

Side planks are a cool core strengthening exercise for the quadratus lumborum (QL), internal & external oblique muscles BUT adding any kind of motion to a side plank challenges your balance, lights up your lateral core and tones your shoulders. This is also a great lateral core exercise for those perfecting their side crow (Parsva Bakasana) Try this side plank twist variation once you have mastered the basic side plank!

 

Intermediate Side Plank with Twist Elbow to Knee

 

Here's how:

  • Start in side elbow plank on your left side, with your feet staggered and the bottom foot forward. Keep your weight on your left elbow with the palm of your hand facing down

  • Place your right hand behind your head, and inhale to prepare

  • Exhale, and pull your navel to your spine and engaging your deep abs. Lift your left knee into your chest and rotate your right ribcage toward the midline, bringing your right elbow to your left knee. 

  • Return to the starting position to complete one rep

  • Do 10 reps on each side for 3-4 sets

For a video demonstration, click here

 

Advanced Side Plank with Twist Elbow to Knee

Level up this exercise by progressing the move on to your hand. Pause as you connect the elbow and knee before returning to the start position.

 

Note: Balance and stability is key to building strength with this core exercise. Resist "moving thru" the repetitions quickly and not making the connection with the elbow and knee

 

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