SIDE PLANK ✏️Proper Form:
1⃣ Get in side plank position on one forearm with hips on the mat.
2⃣ Slowly raise your hip off the map and hold.
3️⃣ Lower briefly repeat.
4️⃣ Switch sides. ▃▃▃▃▃▃▃▃▃▃▃
BUILD MUSCLES TO FIGHT FAT
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How Many Should You Do?
Beginners: 1-2 sets of 10 seconds
Intermediate: 2-3 sets of 20 seconds
Advanced: 3 sets of 30 seconds ▃▃▃▃▃▃▃▃▃▃▃
Tag a friend that you think will enjoy this target training series.
Does your shoulder hurt when you do the side plank? That’s a red flag that the core muscle that should be working isn’t.
*Read my latest blog about why you may feel the side plank in your shoulder by clicking on the link in my bio.*
Did you know that side planks are really great for engaging your core, arms, and legs and also works to improve balance? 🙌 Remember to keep your core engaged so that your hips don't start to drop the longer you hold the pose. 🙂 #baFITsb#didyouknow#sideplanks
•I’m posting about such a simple exercise to emphasize the importance‼️ Why should you side plank❓:
•1️⃣. Side planks require you to balance on one arm, so this strengthens your shoulders, wrists, and arms. (Varies if you do on hand or elbow). 👍🏽💪🏼
•2️⃣. You work on your balance and concentration skills! 🤫🤫🧘🏻♂️
•3️⃣. Helps strengthen your core (obviously) AND lower back which can help protect your spine! Lower back pain often comes from lack of endurance in the core muscles. Out of the plank options, the side plank is most often used to check endurance!🤸🏾♂️🧘🏾♀️
•4️⃣. Fire up those obliques fast!!! A lot of people will just lay down and do a few crunches and not think about their obliques!! These are often ignored and this exercise is great for strengthening them! 😌
•VARIATIONS: on hand, look up towards ceiling with both arms straight, dips, elbow on a yoga ball, leg lifts, knees on ground, leg crunch (knee to elbow). 👊🏼😼
•GET SIDE PLANKING‼️‼️
Side Plank Rows, 6 x 15, alternating sides
Andrew, EJ and I reviewed my Tier X Results today—I was surprised to learn that my target heart rate for burning fat is 88-121 BPM, so this marks the beginning of a new training regiment for me, as I am accustomed to much higher intensity when in fact I need to be having lower intensity workouts. I️ also need to incorporate more healthy fats and carbs into my diet because I️ do not eat enough to fuel my muscles. We wrote down my 6-week goal and I am eager to achieve I️t! I️ scored a 91% for my overall body composition, which I️ am very happy about because I am at no risk for diseases based on my distribution of fat and muscle. 💃🏼
🌞🌴Partner Strength & Cardio Workout with the AWESOME Chelsea @triplethreatcc 🤗🤗 Please go follow and support her page! Grab a friend, find a beautiful spot outdoors and get to work!🌞🌴 🌞🌴
-Plank Tap Rotations: 4 Partner Hand Taps + Plank T rotation:
12 reps (count by the rotation)
-Dynamic Lunge Hops: Incline/Elevate back foot use arms as momentum for an explosive power hop: 12-15 reps each leg
-Partner Push-Up/Squats: Incline push-up + weighted squat: 15-20 reps -Cardio Heel Taps: Quick feet transitions while pumping arms (heart rate booster): 45secs-1min🌞🌴 #gooutside
Sample progressions for the Copenhagen plank to strengthen core/adductors; safeguard groin against sports and inguinal hernias:
1) Bottom leg support, knee flexed, short lever
2) Same as #1 but longer lever
3) Bottom leg knee extended
4) Bottom leg hanging off top leg
5) Bottom leg lift offs, knee flexed
6) Bottom leg lift offs, knee extended
7) Whole body lift offs
8) Whole body lift offs with hold
Always amazed by the people of Perth City, up early and moving.... You all are wonderful, amazing humans that truly inspire me on a daily basis (mostly as i drive past the foreshore and see you all in action). 💪🏾
And so if one stranger (you) can inspire another (me) to move that little bit more, then it's working - slowly by slowly, one by one we CAN make a difference and help one another to be more active and live healthier, happier and more mindful lives. 💜
We are so lucky to live in Straya 😜 where one can walk the streets alone comfortably and safely... SO many people in the world do not have this luxury. So if you don't like the gym, machines, lifting, DON'T let that hold you back!! Get out into world, explore and find a form of movement that you really enjoy and want to do.
Stop putting yourself through torture to become 'healthy'. Wouldn't it better and more rewarding to honor your body doing something you love rather than to punish it?! And no I'm not saying it will be easy, if what you're doing feels challenging, then you have an opportunity for growth and transformation.
Shift internally 🙏💙 #Yoga4x7 with the incredible @cyogalab and sponsored by @livesankalpa
Friday night 😴😴 as soon as the thought of "maybe I should skip my workout tonight and just switch my Sunday rest day" entered my mind, I told myself, "stop. Hell no." I have been workIng out for 7 years straight and I have NEVER skipped a #workout for the sole reason of being "tired." #Overtraining or too much #exercise#fatigue is one thing: but being tired from work, travel, errands etc. is completely irrelevant.
Here is my thought process: why would I allow something that I don't care about as much (work, errands, travel, etc) why would I allow that exhaustion to take over what I truly care about (#fitness )? That's unfair to me and I will not allow obligations to be 100% of my day. Everyone is busy all day, and that is not going to change. So accept the fact & work with it, rather than resenting it and making excuses.
No excuses, no complaints, no negativity. Block out the thought and remain #positive .
I have nothing but gratitude for exercise, because honestly I don't know what I'd do without it 🤷🏼♀️ #mindsetiseverything#workoutsovereverything
Tonight was 30 mins #elliptical#cardio , #abs and #sideplanks for #oblique#strength 💪🏻 Also around 80 mins of outdoor #LISS#walking earlier today 😎
Il est possible d’intégrer différentes variantes aux planches abdominales.
Voici deux exemples dans lesquels Joël intègre la tirade verticale à la planche abdominale et la tirade horizontale à la planche latérale. Il sera plus difficile d’effectuer ces variations en raison de:
1. L’ajout du travail du grand dorsal
2. Une base de sustentation plus petite
3. Du travail abdominal effectué afin de limiter les compensations posturales
En plus, l’utilisation de variations comme celles-ci dans la programmation diminue le risque d’amotivation en offrant un défi intéressant.
It is possible to add few variations to the abdominal plank. Here is Joël performing a vertical row on the abdominal plank and horizontal row on the lateral plank.
These variations are more difficult than the basic plank because of the small base of support, plus it offers the recruitment of the latissimus dorsi. Finding new ways to blast your core can help you keep the motivation you need!
Give it a try and make physical progression!
I really hope you guys get that I am not perfect. I had every intention of showing you the outtakes from my workout today. But, I didn’t know that if you start recording then switch your phone to landscape it stops! So you don’t get to see all of the times I fell down (side plank is hard guys!), the time the band shot off my legs across the living room and all the issues I had with my makeshift sliders aka furniture pucks. Yikes! It was a hot mess express for sure, but I had a ton of fun. Doesn’t ever have to be perfect guys. Perfect is boring. -