Today we are going to talk about Side planks (with side dips and leg lifts) – Ab Attack Series
The plank is an isometric exercise that works your core, your shoulders, and your outer thighs. We add some movement to also work your waist.
Side planks can be done while holding yourself up on your hand or on your forearm. We show you both ways, beginning with up on your hand with a straight arm.
- Lay on your side in a straight line with your arm directly underneath your shoulder, hand palm down on the floor and our top foot stacked on top of your bottom foot. The outside of your bottom foot and ankle are resting on the mat. Push yourself up and lift your top arm up so you look like cross resting sideways on the mat. (photo 1) For isometric only, just hold this position for at least 30 seconds, but try and hold for one minute.
- Progression: While you are in this position, keep your arms and legs straight. Drop your hips and waist straight down toward the floor and then lift them back up to the starting position.
(photo 2) For even more of a challenge, while you are in the plank position, lift your top leg straight up. It works your outer thighs and your glutes and requires more strength and balance.
Work your way from 1 or 2 to 8 or 10. Flip over and do the other side. You want to be even.
Side planks on your forearm.
- This time, lift yourself up on your forearm. If you have hard time balancing with your top foot resting on your bottom foot, rest the top foot on the floor directly in front of your bottom foot. Lift your top arm straight out. Now you look like a sideways cross with one side bent. (photo 1)
- Progression. All of the same moves from the previous photos apply here as well. (photos 2 & 3)
Thanks for looking at my post on Side Planks.