Crunches are not the only way to get a toned abs. One of the effective but often overlooked full-body exercises is side plank, which directly affects the Lunar mosquitoes, deep core muscles, shoulders and buttocks. According to international fitness expert Yash Agarwal, who evaluated this exercise for Health Shots, variations of side planks not only help build strength in the central area but also improve posture and balance.
sidelank is one of the most effective exercises to activate deep abdominal muscles and increase overall stability. Doing it properly will help improve the effectiveness of core muscle groups without the need for supporting equipment," said expert Yash Agarwal, fitness trainer in India.
Here are 11 side plank variations you can apply to improve your workout effectiveness:
classic side Plank: Lie on your side, support your elbows under your shoulders, lift your hips into a straight line, holding the same position.
side crunches: Bring your hands behind your head, bend your elbows and knees in front of your torso to tighten your abs.
Lower and lift your hips: From the side plank, lower your hips and then lift them, strongly affecting the Interlace muscles.
Stretch your arms plank: Lower shoulders, arms straight, hip raises, left arms raised high to increase balance.
leg raising plank: Keep the plank tilted and lift the upper leg, keeping the body from rotating.
Star-shaped plank: Raise both your arms and upper legs to create a star shape, testing your ability to maintain balance.
Pressing: From the side plank, bring your upper arms down to the lower body and gently rotate, causing cross-abdominal movements.
Knee Plank: Bend your lower knee, creating a more solid position for beginners.
High leg plank: Place your feet on a chair or raised steps, increasing difficulty and focus on the hips.
rotating side planks: From high planks, rotate to each side to hold the side plank position, improving flexibility.
Lamehanded Plank: Hold the classic Lamehanded pose, the most common and easy-to-control variation.
Notes when practicing side plank
According to expert Yash Agarwal, to optimize effectiveness and avoid injuries, practitioners need to pay attention: do not lower your hips, lower your back or neck; always maintain a straight line from head to toe and do not hold your breath while exercising.
Killing your spine neutral and distributing your weight evenly will help you develop strong core muscles that are still safe, Agarwal emphasizes.
Side Plank can be done anytime, anywhere at the gym or at home. Maintain 3 - 4 sessions of exercise per week, increasing the time and intensity according to your endurance. Combined with a healthy diet, side plank not only helps you have clear abs but also improves overall strength, supports posture and effectively prevents back pain.
