This is a combination of a few exercises aimed to recruit certain hip muscles to a very high degree research here and here. Start in a side plank position with your elbow underneath your shoulder and legs stacked together.
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This time its about making side planks dynamic.
Side plank dynamic. The side plank exercise is the perfect way to activate and strengthen the abdominal obliques while activating the hip muscles. This is one of the most challenging side planks to perform. Exercise how-to demo.
Today I wanted to talk briefly about one of my favorite exercises I have started use a lot. Due to the fact the modified side plank with reach is dynamic you have to control hip flexion hip adduction and relative hip internal rotation when you rotate your trunk towards the ground. Simply raise your top hand up into the air directly above you and then slowly lower that hand down towards your armpit.
Build endurance here with a hold up to 60 seconds or switch between the right and left for dynamic. Youll quickly feel how hard it is to stabilize. You will challenge the stability of the inner thigh of the leg that is on the bench.
The Dynamic Side Plank works not only with the obliques but also with something called the frontal plane stabilization system which includes the Adductors inner thighs Abductors outer hip like the Glute Medius and low back muscles like the Quadratus Lumborum and Erector Spinae. Be aware of your head position. Side planks strengthen the obliques and muscles of the hips a benefit that is useful to anyone.
From table position reach your left leg behind you toes touching the ground. Toes on the ground plank position elbows on a yoga ball fingers interlaced or at least hands close together. Watch our Best of videos playlist httpbitly2QiCD6z Subscribe to our channel httpbitly2Nx4u01Plank exercises are among the 5 best abdominal wor.
Tall Modified Side Plank With Isometric Hip Abduction. The smaller the ball the harder it is. You will also simultaneously challenge your rectus abdominis six pack muscles by performing a crunch by connecting the elbow to the opposite knee.
Side plank appetizer. You can control how difficult the exercise is by how much range of motion you go through. In February I talked about dynamic front planks.
The dynamic side plank clamshell. Bring your left hand to your left hip and pivot your whole body to face the side of your yoga mat. I hope everyone had a wonderful holiday and New Year.
Check out the following video and bulleted points to ensure youre maximizing benefits and minimizing risks. Here is a video of this exercise followed by some explanation and steps for using it. Side planks with rotations is a great way to add a dynamic component to this exercise.
For running in particular static exercises - like the typical static side plank which you might hold for 30-60 seconds - can build strength but the strength might not carry over well to running. Move the ball slightly to the left then the right then front then back.
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