How to Do a Perfect Side Plank | Abs Workout
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- Опубліковано 4 лют 2014
- Ab Workout for Women! Sexy Six-Pack Playlist • What Is Your Core? | A...
So I'm going to demonstrate how to do a side plank. So there are a couple ways you can do a side plank. I'm going to start with the basic, I wouldn't say regression but, this is good for beginners. Number one your elbow has to be completely under your shoulder. You want to make sure your alignment is always intact.
Your elbow should be right under your shoulder. Okay you're keeping your arms flat like this, your hand flat like this. Now, for a beginner you can keep your knees on the ground, you can stack your legs like so and you're going to lift from your hips. You can either keep your hand on your hip like this, or you can raise your arm up to the sky. Now, this can be challenging for a lot of people, this alone. You want to make sure you squeezing from your glutes. You want to make sure that hips are going up to the sky as much as you can, as if somebody had a string around your hips and they were pulling you up. Now, you're going to hold this for 30 seconds or one minute. If you find that to be too easy you can go into a normal side plank. Couple of ways you can do this.
Again, your shoulder under your elbow or your elbow under your shoulder, feet stacked and you can lift from here, your hand can stay on your hip or you can put your arm up like that. Again, you want to make sure that your hips are going up to the sky you're very active in this. I don't want to see you down here like this. Your hips should be up the whole time your squeezing your glutes. If you want you can also do it as you would in yoga on your hand.
This is just more shoulder and leaning on your forearm is more core. Now, an even more harder version, more difficult version would be to go back to your forearms come up, you can do variations with your arms to make this more challenging. So you could reach underneath you, come back up, reach underneath you, come back up let's stay for ten reps. You can come up and down with your hips or you could do something called a starfish side plank, and hold that guy. And, that's how you do a side plank. - Спорт
I'm reading the comments so i feel glad that I'm not the only one who is SHAKING everytime lol
It literally feels like my elbow and shoulders are c r u m b l i n g
Yayyy, we're all human! 😄👍 It's a good demo, lift with hips, I have wondered how people do planks more gracefully than what I was doing...
Smh I literally shake when exercising, I used to think it was bad, but i guess not
I shake all the time. This just means your muscles are fatiguing and that’s a good thing!
Sometimes I find it hard to balance when I'm doing a side plank. Does anyone else feel that way?
Me :(
Yes that's why i came here
taylorswizzzle Yeah - that's why I'm here as well.
it's up to your shoulder strength , if you do it many times your shoulder will be stronger and u will balance easily .
Switch Sy Okay thanks!
Here after Chloe Ting tortured me with planks
Same lmao
Hahaha same idk how to make side plank easier hahaha i can only hold for 10 seconds and then rest and then another 10 sec again then rest hahaha
Meow Moosawi same here lmaoooo her routine is so intense
Haha mee too...I'm on 3rd day
saaaaaaaaaaaame
it's easier watching you do it
Every time i do side planks i realize how heavy i am
This looks easy. Until I tried to do it...
I hate this exercise with a passion
Yup hard as hell lol
lel
i hate all exercise...
I hate planks too
Dude it’s my favorite out of 7 exercises I do for abs
Thanks so much! I haven't been able to fully understand how this all works together, no matter how hard my yoga instructor talks me through it.
Awesome! Glad I could help
For the people struggling i started doing this well after I'd beefed up my arms so i don't have problems balancing, anyway practice makes perfect
I feel like you HAVE to do this with shoes on because no one can explain how tf you balance your body on your elbow and ankle, like how???
heavenabove300 I think that's the whole point of it to train your core to have strength so you wouldn't reply on your feet for balance.
@heavenabove300 you actually support yourself from the sides of your feet, not the ankles: ua-cam.com/video/dFCrqn0RzJA/v-deo.html
@@zainabatool wow this was so long ago. I actually STILL hate this exercise but now because it creates immense pain in my shoulders but I do balance on my feet. I just had to take baby steps of balancing with one foot flat on the ground and the cross them until I could fully balance on the sides.... forgot all about this comment 😂
I do it without for currently 1 minute and 40 seconds . . .
I need to get to 2 min 5 sec :-(
So easy for her when i try my whole body shakes. Its all about arm strength
I had no idea how to go this from a picture. Thank you!
love the
simple instructions,
now the
self effort
peace
Doing yoga planks has helped me and just Vinyasa yoga almost daily.I tried a side plank and I can almost do it well.I can't believe how yoga has helped my strength! I never thought I'd ever do a regular plank!
That little laugh at the last part was really cute.
I think I was more out of breath from holding the plank then laughing! LOL.
Hey man...Arcel Glenn Mayrena...She replied Bro!!....atleast reply back!!
@@amandahartwellness Amanda ma'am Big fan from India!!
thank you for the demonstration. you're beautiful!
Very good. Very clear. No confusion here. Awesome
Wonderful thank you
me doing the mikasa workout
thanks was helpful
I just try this side plank for 5 sec and i got cramp on my wrist ..,😌😌
Its HURTTTTTTT..!😭😭
Thankyou so much, I'll definitely do the former then move to the latter
I'm watching and feeling the burn.
Mad respect…I didn’t detect an ounce of strain at any point…you go queen
*My shoulders!!!*
How can she freaking talk while doing that
Thank you
thank you
No no no, this can't be right. She completely skipped the olive oil bath you're supposed to take beforehand
😂😂😂
oml 😂😂😂😂
A total sin 😁
OMG RIGHTTTT
Damn you're right! Although I prefer coconut oil ;)
i love the star fish
Wow!!! Very good 👍👍👍👌🤗
This was very well done. I thought it was going to be ostentatious but it was not. Thank you for a great up load!
Best,
lanef
My arm is shaking. E v e r y t i m e. I've been doing 1:00 for 2 months now and it's still shaking... And I'm crying most of the time.
thanksss
Thank you, Beautiful lady!
I like this demonstration, more than the oiled man ☝️😁👍
I really struggle on my right side (despite being right-handed) - I have lower back issues anyway but find it much harder to raise up (and keep my balance) on my right side. It's better on my left but not by much!
She is really pretty
my arm was shaking when i did @1:28
Vann Matt don’t worry hers are shaking too
My whole stress on arm elbo is this correct
i cannot bend my right arm from the elbow. any suggestion?
I'm doing the beginner version, but all the pressure I feel is on my shoulder, not my core
+DerpyDome same
I think it's because your using your shoulder to lift you up your supposed to use your core
Try it from an elevated bench. This will be less pressure and weight on that shoulder. ;)
My physio tells me to tuck Ur bottom in and then do the plank. Maybe try that.
I feel like Im not going very high when I lift my hips... she seems to go way up.. anyone else feel this way? Will I get better with practice and stronger abs?
She was in Shape 😍
I feel defeated.. I feel very defeated 😭😭😭
Keep trying! Do the regression and then try it normally. Baby steps. It's all about consistency and trying it every week. You got it!
I bet it takes time to get it just close to perfect, but important thing is keep trying if it's right exercise, everyone is different.
My elbow gets reddish and itchy and I don't want it get hyper pigmented
Any solution?
do you switch sides?
Would you recommend planks and side planks for someone who has a bad back? The chiropractor told me that I should not do sit ups anymore so I am looking at ways to improve my core. I am a 49 yr old male. Thx.
Hey Van! I have many clients (myself included) who have a bad back and there certainly are ways you can work around this! Try doing a prone plank from an elevated surface (like a bench) and see how that feels first. Start with the normal prone plank first- then try side planks. Other core exercises that are awesome and totally safe to do even with a bad back? The Pallof press (to target more obliques) and wall dead bugs (to target more transverse.) Go get em! ;)
If I do a side plank from the right side which side does it work my right or left side of my stomach ????
It works both left and right switch to the other side❤️
What are the muscles used in side plank?
Obliques mostly and glutes
What muscles will this strengthen. Side abdominals or lower back?
+Chris Petitclerc side abs and a little bit of abs, normal plank will activate lower back as well
Obliques (side) transverse (front) also some glute action if you stay active during the exercise the entire time :)
I Has No Arms
Have*
@@stillwithyouenthusiast8124 yeah ik how to spell have, dunno how long u been around on the internet but I'll let your grammar teachings slide
Imagine if it was a T-Rex.
@@brighteyes6585 luv urself is probably a t rex
*sighs* the things i do for school tsk tsk
if you have your right side facing down when doing a side plank is that working the right side of your abs?
Yup! I didn't mention it here but this is a very active exercise. You want to squeeze your glutes the whole time and keep your hips up that way you are working the entire core the entire time! :)
My elbows get bruised whenever I do varaitions of elbow plank. So next day it become difficult to do any elbow plank, and therefore I do shoulder plank. How can I stop my elbows get bruised everytime?? I use a yoga mat, but still bruised
I find that I keep using my arm to support to do this. Did anyone feel this too, how can I overcome it?
2021?
I can only do the first version
Can I try putting my legs along the wall
For some reason, I find side planks easier than regular. My hard part is my right arm, due to having ruptured my proximal long bicep tendon. Have recently gone from elbow to hand (but full with feet, not knees). 9 months ago, I could do NOTHING.
😯
Actually, you are not supposed to over extend your hips, just have them aligned with your shoulders.
Hey Howcast do you think you could make a video on how to make a Call of Duty Ghosts mask?
is there like a cefrtain time limit ur supposed to hold for..????
30-60 seconds is a good goal
Who else fell down trying to do the starfish at the end? 😂
Am I doing something wrong?
Probably
I went back after a day i did this. I cant use my arms now. Lol
I am watching this while eating pizza but what make me loss weight is 7 days water fasting plus excersise
I'm short and I seen on google that the side plank stretches your legs or something so that's why I'm here Lol.
What if I can't lift my hip off the floor due to weight (300 lbs)? And my shoulder has rotator cuff injury??
Maybe you can start with other exercises ❤️ good luck.
All gangsta and games till you start shaking
I have a problem doing that exercise is very much hard
Do we need to switch the sides?
Sonali Verma yeah
@@Sickkities please help me my left ql is weak so should I put the weaker side towards ceiling or floor
does it matter what side you do it?
Both sides to stay balanced ;)
Looks easy but looks can be deceiving just like other things in life !
My shoulder and elbow hurts help
And my neck - the SCM, to be precise. Old car accident injury that hurts to this day. Wish I could have someone hold my head while I do this.
00:57
I don't know how to lift myself...
Would be nice if Howcast would reply to comments smh 🙄
I’m so sweaty my god. My leg just slide off each other
so beautiful
I fell off the bed 2seconds later.
Does this help to make hip dips less noticeable? Please reply🙏
i dont think they are going to reply......
No. youll need to isolaye that muscle to build it..susana yabar had good videos for that..i like her upbeat spicy latina great for am workouts
My right side is so weak!
well I'm not losing da Lil hipss I do have
My elbow hurts like crazy when I do it
I thought I'm the only one who's shaking while doing this
Anyone else here because of the mikasa workout
E
With full hands am not shaking
Planks caused my rotator cuff tear 😢
My body trembling as hell
she looks like cash me ourmtside girl a little bit lol
Please god no lol
No progression from simple to normal side plank pose
My elbow hurts and im losing balance lmao
Hurts my shoulder more than anything else. Weird.
Is this just for females ;-;
I don't feel anything in my core when I do this
😂😁😁2020
Am I the only person who did this and my knee hurt? 😔
My arm hurts