When you see a Side Plank from a bird's-eye view, you should see a straight line from the ear to the shoulder and all the way to the hip. RELATED: Training Trash Bin: Dumbbell Side Bends, RELATED: Training Trash Bin: Dumbbell Side Bends. Here are six side plank variations for you to train your QL and other core musculature to perform at their best: 2. Shoot for 4-6 sets of 8-15 perfect and intense holds instead of 1-3 sets of poor form, low intensity holds. Side plank is an amazing move for your obliques, but lots of times, it can feel like your shoulders are being worked more than your core. I also wonder if everyone realizes why they're such a good core exercise. Keep your hips up and in line with the rest of your body as you hold your Side Planks. Weighted Side Bends take a toll on the spine, particularly the intervertebral discs of the spine. They do more harm than good, and yet I still see them being done by unknowing folks who think they're getting a great ab/core workout. Aim for 5 plank reps, holding each for 3 full breaths. In other words, it prevents side bend when side bend is bad. It's important to consider that the QL should be trained as it functions. This will help you to use Side Planks correctly and get the most out of this important core exercise. The QL connects the pelvis, the spine (lumbar vertebrae) and the rib cage. To get more details on proper side plank form and to prevent shoulder and even elbow pain while doing the move, we reached out to Chyna Bardarson, a NASM-certified personal trainer and … It's a deep core muscle that connects your lower body to your upper body. The QL acts to side bend the spine, but more importantly, it acts to stabilize the spine during actions such as walking, carrying heavy objects on one side, and unilateral pressing. This results in a Side Plank that looks OK from the front but looks tragic from above. If the QL isn't functioning as it should, even basic actions such as walking and breathing will be limited. The side plank exercise improves endurance, increases stability, and promotes good posture. The QL functions to provide stability to the pelvis and lumbar spine intermittently as you perform any and all activities. The quadratus lumborum is the main focus during this exercise. Low-Back Arch: Another common mistake is failing to keep the core engaged during the hold. Let's discuss the three most common mistakes made during any Side Plank variation: Shoulder Sag: I often see people performing Side Planks by hanging on their shoulder. RELATED: 5 Painfully Common Mistakes That Make Core Workouts Useless. Poor function by the QL can lead to problems such as low-back pain or even pain above and below the low back. Most people seem to recognize that Side Planks are a great core exercise. This means both your QL and glutes are relaxing and no longer being targeted. PLANK Side Plank with Alternating Hip Flexion, Topics: Early Sampling: Which is Better? The Side Plank is an anti-side bend exercise. When you see a Side Plank from a bird's-eye view, you should see a straight line from the ear to the shoulder and all the way to the hip. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Weighted Side Bends do more harm than good. 5 Side Plank Alternative Exercises. An elevated Side Plank is very difficult if you don't have sufficient shoulder stability. It's important to know how to do Side Planks right, what they do, and why they are so beneficial. Fight to keep as much distance between your rib cage and the ground as you hold your Side Plank. To avoid this mistake, press your upper body away from the ground during the hold. You can also incorporate a three-legged plank variation into your vinyasa flow. When you let your hips drop toward the ground, you fall into side bend. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. RELATED: 25 Plank Variations for a Shredded, Stable Core. Repeat with your left leg, alternating for 3 kicks on each side to complete 1 rep. The Best Strength and Power Superset for Athletes, Playing Multiple Sports Helped Patrick Mahomes Become the NFL's Most Magical QB, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. RELATED: 6 Side Plank Variations for a Killer Core. The side plank is a staple in many people’s workouts because it is so effective at challenging the full body in the frontal plane, targeting the hips, quadratus lumborum (QL) and obliques, and improving shoulder stabilization.. When you do Side Planks, avoid the common mistake of trying to hold for record duration. Hip Drop: The hip drop can come from fatigue, lack of awareness, or both. It's also a key player during breathing due to its connection to the rib cage and proximity to the diaphragm. The side plank position targets the quadratus lumborum (QL) as well as the obliques. This puts unnecessary stress throughout the shoulder and diminishes the effectiveness of the exercise.

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