Many of you are probably used to doing a side plank static if you practice yoga – I encourage you to give this dynamic version a shot, too, as it has different benefits and will challenge you in a new way. Isometric Pull-ups . Side Plank With Row. It strengthens abdominal and back muscles, particularly the transversus abdominis, rectus abdominis, obliques and quadratus lumborum. Hold the position as long as you can without compromizing the perfect form. The side plank is an often overlooked ... Add a vertical hip drive to the side plank to test your abs ability to generate power as well as provide static stability. Intermediate/Advanced – Static Side Forearm Plank – Start with your feet together and on the ground, keep your knees lifted and the body in one straight line. STATIC PLANKS primary muscle: core supporting muscles: abs, low back, hips. Place your right elbow on the ground directly under your shoulder. Also known as static hold pull-ups, this strength-building exercise hits your back muscles from all angles while improving your balance. If you're using side plank instead of plank in a standard vinyasa, you may only have a breath or two to hold the pose, but it's well worth holding it for a longer period when you have the time. It also targets the gluteus medius and gluteus minimus in the hips, … Meaning the body stays in one position for the entirety of the move. Bent Knee Side plank with Clamshell I actually think I dislike static side planks more than static front planks because people end up in really dog-shit positions really quickly. Straighten your spine, tighten your abdominals, and look straight ahead. As you get stronger, try different plank variations, like the side plank, medicine ball planks, BOSU ball planks, and reverse planks. The side plank primarily works muscles in your core. Side planks can help you strengthen and train the muscles in your abs, your obliques, and your glutes all at the same time, so you don’t have to spend a ton of energy on different exercises. A good “hack” to fix this is utilizing the bent knee side plank, which makes it easier to stay in a good position by shortening the length of the lever (your body). In one of our previous posts, The Other Side of Abdominal Training, we explained the different muscles and movements of the trunk. Static side plank From Human flag by gymnastics 0 minutes 42 seconds Beginner Easy Difficulty & intensity guide Recommended sets: 1 – 3 Recommended reps: 120 seconds hold […] To access this content, you must purchase Subscription , Subscription month or Subscription half . The rotational component makes this exercise both a static and dynamic one, further strengthening your obliques. The plank or front hold is the most important exercise for your core as it engages all of the core muscles to build both strength and stability through your whole body. Static side plank; Plank with one knee bent; Single leg planks exercise; Planks exercise on a swiss ball; ... Plank is a static exercise.