Table of Contents:
I HATE PLANKS (and why you should too!)
Video taken from the channel: ATHLEAN-X™
Side Plank From Beginner To Advanced
Video taken from the channel: The Change Training
How To: Side Plank
Video taken from the channel: Wahoo Fitness
How To Do A Side Plank | The Right Way | Well+Good
Video taken from the channel: Well+Good
How to do the perfect SIDE PLANK: technique and common mistakes
Video taken from the channel: Get Exercise Confident
How to Do a Perfect Side Plank | Abs Workout
Video taken from the channel: Howcast
How to Do a Side Plank | Ab Workout
Video taken from the channel: Howcast
The side plank is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. You will hold your body on your side in straight position supported only by one arm and the side of one foot.Start with a low plank (face down), then turn into a side plank. Then, flip up into a reverse plank (hands behind you on the ground, chest facing up), and move into a side plank on the other side.How to do side planks properly.
This exercise can be done at home or at the gym and will strengthen your core. Side Plank exercises require no weights and no equipment.Lie on your side with your elbow straight underneath your shoulder; Legs are out straight, top foot is in front of bottom foot. To modify bend your knees.(see photo) Start tall on your shoulder. As you lift up, bring your hips forward so your body is in a straight line.
Pretend your elbow is.The Side Plank is an easy exercise to learn, is excellent for developing core strength and stability and can help develop a better posture. Although the Side Plank targets primarily the obliques, it requires strength from the hips and shoulders making it a great full-body exercise. It also does not place much stress on the lower back or neck.
In this video we will teach you how to properly perform the Side Plank. This is one of the “Big 3” exercises popularized by world renowned back specialist Dr. Stu McGill and is one of the very.Lie on one side with your legs stacked and fully extended. Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight the entire time.
Your body should form a straight line from shoulders to ankles.Left side plank – 30 seconds Left side plank crunch – 5 reps Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox.Side Plank #13 In this version you place your hand on the ground.
Just like the previous example, perform a crunch and connect the the elbow and knee as seen above.Step 1 Begin in a Plank position propped up on your hands and toes. Step 2 Press into your left hand and rotate your body toward your right. Stack your feet on top of each other.
While in a side plank, raise your top leg up and swing back and forth. This variation is called a plyometric side plank. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
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.How to Do a Modified Side Plank. Related Videos. Editor’s Picks.
Video The Truth About Coffee What a 5% Weight Loss Can Do for Your Health. Quiz Test Your Sports Injury Savvy. Article Types of.How To Do A Side Plank. Begin seated sideways on the floor with your right hand below your right shoulder and feet stacked.
Lift your body into a side plank position so legs are long, keeping your abdominals engaged and your feet stacked. Hold for desired amount of time. Repeat on the other side.How to Do a Side Plank Assume the high plank position.
Rotate your body to the left and balance on your right arm, with your left foot stacked atop your right.
List of related literature:
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from Smarter Workouts: The Science of Exercise Made Simple |
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from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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from Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits |
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from Kettlebells For Dummies |
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from Weight Training For Dummies |
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from Triathlon Science |
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from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints |
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from Bodyweight Strength Training Anatomy |
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from You: On A Diet: The Owner’s Manual for Waist Management |
115 comments
Doing this exercise hurts my shoulder alot, I’m trying to put the pressure into my forearm, but it doesn’t seem to be working.
i had difficulty not putting putting pressure on my shoulder, thank you for showing me what was wrong
thankd bro need it for my fitness examn tomorrow aprecciate this so much!!:)
Can someone tell me why with a little bit stronger than average core my back can’t take the plank for long (I am not high btw 174cm)
Or just learn planche, ya know, the easier version of plank.
You’re so sweaty I reccomened taking a break after working out and then making these videos
Functional strength is not about six packs. And planks should not be an endurance exercise for minutes, but rather short burst of maximum effort. A few reps of about 10-15 seconds.
omg he looks so damn good. Not too ripped or skinny, not obese. Looks so juicy and fine.
How come the arm is not straight out and instead he is on his elbow?
Yeah right side plank place to much pressure on shoulders and arms..very risk for injury..I think
Jokes apart, love the video coz it’s short,sweet and to the point. No wasting time beating round the bush.
When you’re 60 and realize how much time you wasted in your life doing these stupid exercises instead of doing something else more meaningful like actually helping less fortunate people instead of admiring your glorious body then maybe get sick from a microscopic virus, you’ll get it or maybe not.
He’s trying to help you all instead you go on roasting him for putting oil?
Nose que dice y los subtítulos me molestan p ara ver lo que está explicando
I think I am doin the side plank wrong coz the side of my foot really hurts
I just clicked on what seemed a regular video. And ended up laughing at the comments..
Bro I literally held one minute planks with 30 second breaks for 10 minutes straight and then I look up and see if planks are good for you and I see this
Idk why but this exercise wrecks my shoulders. I am copying the video.
I am watching this while eating pizza but what make me loss weight is 7 days water fasting plus excersise
I feel like you HAVE to do this with shoes on because no one can explain how tf you balance your body on your elbow and ankle, like how???
Thankyou I have embeded this excellent video. Due to COVID i am looking for exercises to give my athletes.
https://pinoyathletics.info/core-exercises-diagrams/
3:24 I do this but I raise the other leg as high as I can and hold it for long, my glutes really burns a lot, the first time I did it they burned for 3 days
Thank you very much. I noticed that I was putting a lot more work onto my trap muscle and this video helped me out.
Well guys nothing wrong with doing the basic planks, jst start over, these guys jst write such captions to mark difference among the rest, they r very professional trainers but we most of us just need basic training & for that straight basic planks & side planks are enough, happy fitness
Jeff, that’s a great video and a nice explanation of the anatomy which is often missing. Great job
I find that I keep using my arm to support to do this. Did anyone feel this too, how can I overcome it?
Planks were the best thing to even happen to me. They strengthened my very weak stomach muscles
Looks easy but looks can be deceiving just like other things in life!
if you have your right side facing down when doing a side plank is that working the right side of your abs?
I was holding myself up with just my hand smh I knew I was doing something wrong lmaoo
Bullshit…planks make you weaker…wtf.
I have been doing this wayyyy longer than you.
Should I at least start with planks before doing all of this? My core is so weak that static planks are a challenge.
this is going to hurt. A LOT LIKE YOU WENT IN HELL WHICH YOU CANT CONTROL YOUR PAIN.
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Actually, you are not supposed to over extend your hips, just have them aligned with your shoulders.
Jeff, how vascular can you be my guy. Veins in your cheek though, wtf!!!
Wow his skin looks so soft. Its like he has no pores whatsoever
What if I can’t lift my hip off the floor due to weight (300 lbs)? And my shoulder has rotator cuff injury??
I just try this side plank for 5 sec and i got cramp on my wrist..,
Its HURTTTTTTT..!
Thanks so much! I haven’t been able to fully understand how this all works together, no matter how hard my yoga instructor talks me through it.
My elbows get bruised whenever I do varaitions of elbow plank. So next day it become difficult to do any elbow plank, and therefore I do shoulder plank. How can I stop my elbows get bruised everytime?? I use a yoga mat, but still bruised
0:25 I subscribed when he said that.
Now u fucking like this comment because I too fucking hate dislikes
Sometimes I find it hard to balance when I’m doing a side plank. Does anyone else feel that way?
I’m reading the comments so i feel glad that I’m not the only one who is SHAKING everytime lol
For the people struggling i started doing this well after I’d beefed up my arms so i don’t have problems balancing, anyway practice makes perfect
I thought planks were too easy…thanks for making me hate them again haha
this guy also said deadlift kills your gains. Am waiting for a video for “Don’t eat from today!!!” from him
is there like a cefrtain time limit ur supposed to hold for..????
I would love a program dedicated to core and hip strength. That is important for boxing, wrestling and mma. Do you have a program with tons of plank variations?
This was very well done. I thought it was going to be ostentatious but it was not. Thank you for a great up load!
Best,
lanef
Yo, Jeff is the man. I always learn something new from this guy
Guys, this doing of plank is wrong. The boy with the black shirt when he does the side plank, his elbow is beneath his shoulders. Check @0.59 of video. His left side shoulder & arms should be in one line but here his elbow is slightly going towards his right side. Doing plank in that way isn’t right & it’s only gonna put more unnecessary stress on your body, making your body overcome the tiredness or muscle pain a little longer than usual. Pls refer other videos so you’ll get my point.
I think those of us that haven’t move around for decades should start with the fix planks and move up slowly to static planks. Otherwise, we are going spend money on the orthopedic doctor.
how many sets reps, or should one do those movements for a particular time?
It’s because he has a hernia and doing plank worsens it plank is amazing
omg lets talk about how good looking that guy doing the plank is
Was fixing to do planks for obliques..saw that Jeff hates em..and immediately I say..FUCK planks.
Good stuff, but no one on earth who can’t hold a plank for even 2 minutes will be able to do the first two exercises, and I doubt they’d be able to do the last one.
I couldn’t do it when I wore my hoodie not even for a second. But when I took my hoodie off and turned my head to the sky instead of forward it worked
1:43 This is great and earnest adivce for those of us who have mastered the one-minute static plank. However, I suspect that that variant you are showing is about two or three “notches” up the progression scale from what a lot of end-users will feel is a “next step.”
There are a shid don of plank progression vids on YT these days, so if that particular rotational + sky reach thing is too much, there are lots of other options.
Glad I found this though. Have hit the one minute mark on all four axes (front, sides, rear) for a couple sessions now and felt I needed to progress… meanwhile the fricking posterior trunk is back in junior high school!? WTF!
If you think planks are too easy,
Just do the plank after your workout when you are totally fatigued.
It becomes a lot more difficult that way and more effective too.
Great video. I love these variations. Would like to try everything but now I’m only at the beginner level, hope will work the way up.
Thanks dear ❤️
I have am issue in the elbow. I cant last very long because the pressure on my elbow hurts a lot. Any tips?
What are the benefits? Could I just do side plank and skip super mans and regular plank? What would happen over time? I’m tempted to do 2 days on 1 day off say 3 to 4 sets of 30 seconds a side. I love that it’s a tough and uses a bit of balance.
I can’t understand because my fully concentration is on her looks
This is the best video about the sideplank on Youtube but I still can’t even do the easy, modified version. I’ll try other oblique exercises instead.
Sir my left side is weaker that right so should I put my weaker side facing down or towards the sky please help?
Well you should edit the title to add “if you’re as good as me.”
I dont have any problem with normal plank. But I can’t do side plank. I try so hard to do that but I cant even be in balance when I try to do it.
Moral of the story: once you can hold a static plank for 1 minute, it’s time to graduate to more advanced versions.
Would you recommend planks and side planks for someone who has a bad back? The chiropractor told me that I should not do sit ups anymore so I am looking at ways to improve my core. I am a 49 yr old male. Thx.
What muscles will this strengthen. Side abdominals or lower back?
This feels like a shoulder exercise no matter what I do.
my shoulder and arms hurt before I feel any pain in my side
I can do left side plank so easily but right side
Rotation makes my low back pop and then hurts like a mf for 3 weeks. Mri showed sublux and no disc damage.
Solution: chiro rotates me right leg over left. Pop pop pop. Goes away in a few days. Wtf
“Standard plank is not challenging you”
Well… uhhh………
I went back after a day i did this. I cant use my arms now. Lol
No no no, this can’t be right. She completely skipped the olive oil bath you’re supposed to take beforehand
I’m doing the beginner version, but all the pressure I feel is on my shoulder, not my core
I only hate planks because they are so elusive….I can’t hold a plank for even 20 seconds. It’s sad.
I feel pain towards my lower spine and around it, am I doing it wrong?
I’m lost how to even get the rest of my body off the floor in a straight line using my elbow and forearm
If planks are too easy for you, then your elbows aren’t far enough in front of you.
there u go again jeff…being a boss at all times…making us jealous… ThIcC mUsClEs
Edit: no homo tho
Do i have to tighten my core when planking or just leave it.
Try adding 5 kg or more on a 2 minute plank by a weight vest ect. This worked for me.
All the thumbs down are from people that can’t do planks at all.
Thank you for not having a stupid intro with mindless music. Got right into it, very nice. Don’t need the background music though. You have a pretty voice, I want to hear it without the music.
Thank you always for your help but holy crap are those spray on abs??
As a figure skater, I have done these plank variations in the past. They are super effective. I went off track with my body weight exercises when my personal trainer dumped me. I still skate, and do some body weight exercises…but I have to start challenging myself more. This is an awesome core workout & after my jog, I plan to attempt as many of these variations as possible.
Variations are great but they can be very heavy on the shoulders. So I guess one will have to work on strengthening the shoulders too
I was in the gym yesterday and no kidding there was a kid doing the exact same thing Jeff was doing. He had his phone underneath him as he planked and was scrolling through facebook.
Eugh those veins freak me out.
Thanks for the lesson, though.
Great deminstration…
Excellent deminstration…
I need some tissues now
Thanks for the good video. Just one question: I am afraid of hurting my knees here. My knees aren’t too strong and they feel a bit awkward in the side plank. Any suggestions?
please someone help does side planks help destroy love handles
I hate it too..;-)..overvalued based on research in the 70s…
If I do a side plank from the right side which side does it work my right or left side of my stomach????
Jeff I’m curious about your foot positioning on these..particularly the rotating exercises.
I agree with you one of my friends has abs but all he does is planks and they look all awkward
What exercise can I do to match the side plank after a full shoulder replacement?
liked this: right to the point. Trying to strengthen my core.
But I can’t handle the plank (yet). But once I do master them, I’ll come back to this video. Nah, screw that: I’ll integrate some of these moves as well. Why always be static? That’s B-O-R-R-R-I-N-G!
Good way to explain.Keep it up.One must be practical to take advantage of this yoga exercise.Make your will power stronger and no excuses.Thanks.
I don’t hate them but like I get bored doing them. Btw it’s still challanging
Edit after watching the video: oh I can do a minute well crap lol
I’ve always been naturally strong without even training, I’m not a muscle man, but even the exercises you show I find quite easy without any training at all!
Yes I’ll have a double cheeseburger and an order of side planks
Does this help to make hip dips less noticeable? Please reply
My arm is shaking. E v e r y t i m e. I’ve been doing 1:00 for 2 months now and it’s still shaking… And I’m crying most of the time.
Summary of video:
1. Feet on top of each other, elbow under armpit
2. Upper arm pointing straight down into ground
3. Engage core, squeeze glutes
4. Looking straight ahead, chest puffed, belly button in towards spine
5. Straight line from ankle to shoulder
6. Common mistakes:
Head tilt
Dropping into your shoulder
Not in straight line (too low or high)
Before yesterday I hadn’t planned for years nor have I exersized for quite some time but when I did plank I was able to pass 3 minutes with ease so… Yeah…
Hey Howcast do you think you could make a video on how to make a Call of Duty Ghosts mask?
Can you make one video showing all variations of planks please?
I’ll listen to the shredded dude he might know what he’s talking about.