Work off the love handles and strengthen your obliques with side plank feet up!
Side plank incline is one of the side plank variations that challenges and improves your core strength. Once you can hold the basic side plank exercise for 45 seconds or longer, it's time to upgrade your side plank by elevating your upper-body up.
This up position is challenging becuase you are decreasing the base of support.
You now have more load on your core, arms and even hips and glutes to maintain the body alignment and keep your balance.
Side Plank Incline
Elevated Side Plank is a beginner's side plank that targets and works the obliques (a.k.a. love handles) and lower abs.
Strengthen Your Core
In addition to working your abs (the six pack muscles), this side plank also works the glutes, shoulders, and lower back.
Although plank is a static exercise without any dynamic move, it effectively activates your entire core and abdomen. The activation comes from using your core muscles to maintain the body's straight alignment from feet to shoulders.
Benefits of a Strong Core
Performing the elevated side plank improves your core strength and stability by actively working the core muscles which consist of abdominals, obliques, and lower back muscles.
By building core muscle strength, you are better equipped to support your lower back and spine. This leads to reduced risks of injuries and back pain. It also leads to better posture and appearance.
If you are new to exercising, we recommend starting with less challenging planks such as kneeling plank, plank, kneeling side plank, or split feet side plank.
By adjusting your plank to fit your fitness level and focusing on gradual progression, you maximize the benefits of plank while minimizing the risk of injuries.
Whether your goal is to get tight abs, improve your lower back strength, or reduce back pain, Elevated Side Plank can help you achieve the objective.
How to Advance Your Plank
To start, begin by holding the side plank position for 30 seconds on each side. Your aim is to extend the duration by 10 seconds up to 60 seconds as your fitness level advances.
|Hold for 30-60 secs||2-3||Medium||Gym or Home|
Numerous tests have proven that it's safer and more effective to advance your plank by performing more challenging planks rather than adding hold them beyond 60 seconds.
For example, if you are able to hold this Elevated Side Plank for 60 seconds, it's recommended to advance to a more challenging side plank such as Elevated Side Plank One Leg Up rather than trying to hold for longer than 60 seconds.
How to do it:
- Lie on one side with your bottom arm on an elevated surface. Place your front foot crossed over the bottom foot. Adjust your elbow so it is directly under your shoulder.
- Tighten your abs and butt, and lift up your hips by pushing from elbow to make a straight line from feet to your shoulder and head. Your weight should now be on your forearm. Hold the position for 30-60 seconds.
- Lower your hips to return to the starting position. Switch sides.