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Hey, warriors. It's your trainer, Marzia Prince, here. And today I'm
going to show you a series of side planks from beginner to advanced. What
you'll need for this exercise is just a mat to protect your elbow and your
hip, and yourself.
So here we'll start in this position on the side. That's why they're
called side planks. Beginners, if you don't know the form yet, you're going
to make sure you're on your side. Feet are in alignment. Elbow and
shoulder are aligned as well. You want to do a fist. And then to pick
yourself up if you're beginners and you've never done this before, try to
put your...we'll start like this. Hand on the hip, and then try to bring
yourself up.
Now if you can't do that, you can put your fist, or I'm sorry, your palm on
the mat and pick yourself up like this until you get the strength to pick
yourself up without it. So if you're a beginner, I just want to make sure
you time yourself. So you bring it up here or over there.
And if you're advanced, up like this, try to time yourself. Make sure your
spine is in alignment. You can even hold a ball for weight. Make sure you
keep that core stabilized. And then bring it down. That's just a regular
side plank.
Next, moving side planks. On these, it's kind of like a hip drop. So what
you want to do, these are obviously for reps. So you're going to bring it
up and then touch the hip back down. Bring it up. So every time you bring
it up, it engages that oblique every time.
And just brings it up, keeps it tight. And bring it down. You want to
breathe out when you come out. And then bring it down. You want to make
sure you breathe out because it helps tighten everything up a little bit
more. When you tighten that diaphragm, it contracts a little bit more. So
you go from plank, regular side plank, then you've got the moving side
planks. And the little more advanced, you want to lift your leg up.
So here we go. Side plank, bring it up. Lift the leg up. You can even
lift the arm up. And you can have ankle weights or you can have a ball or
any kind of dumbbell to hold to even make it harder.
So there's your series of side planks to add to your workout.