Advertisement - Continue Reading Below core workout. Bodyweight Back Exercises for Better Form plank hold (albeit effective) is feeling a little stale, add some heat with a side plank.
“A side plank is a great full-body strength move for runners to incorporate into their routine,” says Lindsey Clayton, senior instructor at Barry’s in New York City and co-founder of the Advertisement - Continue Reading Below. Shifting your weight to just one side of your body ramps up the challenge in more ways than one. Your base of support is more narrow than in a traditional plank, so it’s harder to balance, and the elevated side-body position strengthens the shoulders, glutes, hips, hold albeit effective is feeling a little stale, add some heat with a side plank.
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“More balance, more stability, and more strength all directly translate to a stronger, faster, more powerful you on the run,” Clayton says.
You can intensify your current core routine by adding one or two of the following side plank variations to your training. Or, if you’re in the mood for a real burner, perform each one back to back for 30 seconds before switching sides. “It’s a tough circuit like that!” Clayton says.
How to do it: Pick a side plank variation to incorporate into your existing strength-training workout. Perform the exercise for 30 seconds, then switch sides. Complete 3 to 5 sets.
Each move is demonstrated by Clayton in the video above so you can master the proper form. No equipment is required, but an exercise mat is recommended.
Forearm Side Plank
Start on your side with your left forearm on the ground, forming a straight line from your head to your feet, feet stacked on top of each other. Make sure your left elbow is directly under your shoulder and place right hand behind your head. Lift hips as high as you can and hold for 30 seconds. Repeat on the opposite side.
Forearm Side Plank With Hip Dip
Start on your side with your left forearm on the ground, forming a straight line from your head to your feet, feet stacked on top of each other. Make sure your left elbow is directly under your shoulder and place right hand behind your head. Engage your core and slowly dip your hips and tap them on the ground. Return to plank and repeat, keeping your hips stacked the entire time. Do as many reps as possible in 30 seconds, then switch sides.
Forearm Side Plank With Elbow Drop
Start on your side with your left forearm on the ground, forming a straight line from your head to your feet, feet stacked on top of each other. Make sure your left elbow is directly under your shoulder and place right hand behind your head. Engage your core as you rotate your torso to bring your right elbow to the floor in front of you, then return to the starting position. Do as many reps as possible in 30 seconds, then switch sides.
Forearm Side Plank With Foot Tap
Start on your side with your left forearm on the ground, forming a straight line from your head to your feet, feet stacked on top of each other. Make sure your left elbow is directly under your shoulder and place right hand behind your head. Engage your core as you kick your right leg in front of you, knee straight, and tap your right foot with your right hand, then return to the starting position. Do as many reps as possible in 30 seconds, then switch sides.
Staggered Forearm Side Plank With Crunch
Start on your side with your left forearm on the ground, forming a straight line from your head to your feet, feet stacked on top of each other. Make sure your left elbow is directly under your shoulder and place right hand behind your head. Engage your core as you simultaneously draw your left knee toward your chest and rotate your torso, bringing your right elbow toward your left knee. Return to the starting position. Do as many reps as possible in 30 seconds, then switch sides.
