side planks Archives - yourdailysportfix.com yourdailysportfix.com Mon, 13 Feb 2023 14:32:40 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png side planks Archives - yourdailysportfix.com 32 32 Side Plank Variations That You Should Definitely Give a Try https://yourdailysportfix.com/side-plank-variations-that-you-should-definitely-give-a-try/ Tue, 14 Feb 2023 16:04:00 +0000 https://yourdailysportfix.com/?p=21989 If you’re focusing on strengthening your core, you have probably already incorporated side planks into your routine. The position activates muscles throughout your body—we’re talking abs, arms, back, and hips—making it an excellent way to work everything at once.  As with many exercises, there are variations that can target specific areas. Most side planks help […]

The post Side Plank Variations That You Should Definitely Give a Try appeared first on yourdailysportfix.com.

]]> If you’re focusing on strengthening your core, you have probably already incorporated side planks into your routine. The position activates muscles throughout your body—we’re talking abs, arms, back, and hips—making it an excellent way to work everything at once. 

As with many exercises, there are variations that can target specific areas. Most side planks help to improve your posture, decrease back pain, and work your obliques, transverse abdominis, shoulders, and glutes. 

Side Plank Lifts

Lie on your right side on the mat, propping yourself up on your forearm. Your shoulder should be over your elbow. Extend your legs and place your left foot on top of your right. By pushing into your right foot and elbow, lift your hips to form a straight line from head to toe. Slightly lower your hips towards the floor, but avoid shrugging your shoulder. Then, lift your hips up as high as you can. This counts as one rep.

Elbow Side Plank Rotation

Get into a side plank position with your top hand behind your head. Exhale and rotate your shoulder and ribs toward the floor while keeping your hips and knees pointing forward. Hold for a moment before twisting further and pulling your navel in toward your spine. Slowly rotate your chest back to the initial position. This is one rep.

Side Plank Leg Lift

While in the side plank position, place your top hand on your hip. Keep your hips straight above the ground and lift the top leg to form an open-scissor position. Slowly lower the leg to tap the other. That is one rep.

The post Side Plank Variations That You Should Definitely Give a Try appeared first on yourdailysportfix.com.

]]> 4 Side Plank Mistakes to Avoid https://yourdailysportfix.com/4-side-plank-mistakes-to-avoid/ Mon, 25 Oct 2021 11:02:00 +0000 https://yourdailysportfix.com/?p=19035 Side planks are one of the best exercises for strengthening your core and back muscles and improving balance, which is more than enough reason to add this exercise to your routine. Before you start doing side planks check out some of the most common mistakes that can make this exercise ineffective. Dropping Your Hips Much […]

The post 4 Side Plank Mistakes to Avoid appeared first on yourdailysportfix.com.

]]> Side planks are one of the best exercises for strengthening your core and back muscles and improving balance, which is more than enough reason to add this exercise to your routine. Before you start doing side planks check out some of the most common mistakes that can make this exercise ineffective.

Dropping Your Hips

Much like with any plank exercise, you want your body to be in a straight line from the top of your head down to your heels when performing this exercise. This means that you shouldn’t allow your hips to drop, which is a common side plank mistake.

Improper Neck Posture

It’s important to keep your head and neck aligned while doing a side plank because dropping your head can lead to neck pain or even strains.

Placing Your Elbow Too Far

Your elbow should always be placed directly under the shoulder when performing side planks. Placing the elbow too far is a common beginner mistake that can put too much stress on the elbows and shoulders. To avoid this mistake and perfect your form it would be smart to always exercise in front of a mirror.

Focusing Too Much On The Stopwatch

If you feel tired and you can’t hold a plank position anymore, it’s better to take a break and avoid injuries than to focus on your stopwatch.

The post 4 Side Plank Mistakes to Avoid appeared first on yourdailysportfix.com.

]]> ersion="1.0" encoding="UTF-8"?> side planks Archives - yourdailysportfix.com yourdailysportfix.com Mon, 13 Feb 2023 14:32:40 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png side planks Archives - yourdailysportfix.com 32 32 Side Plank Variations That You Should Definitely Give a Try https://yourdailysportfix.com/side-plank-variations-that-you-should-definitely-give-a-try/ Tue, 14 Feb 2023 16:04:00 +0000 https://yourdailysportfix.com/?p=21989 If you’re focusing on strengthening your core, you have probably already incorporated side planks into your routine. The position activates muscles throughout your body—we’re talking abs, arms, back, and hips—making it an excellent way to work everything at once.  As with many exercises, there are variations that can target specific areas. Most side planks help […]

The post Side Plank Variations That You Should Definitely Give a Try appeared first on yourdailysportfix.com.

]]> If you’re focusing on strengthening your core, you have probably already incorporated side planks into your routine. The position activates muscles throughout your body—we’re talking abs, arms, back, and hips—making it an excellent way to work everything at once. 

As with many exercises, there are variations that can target specific areas. Most side planks help to improve your posture, decrease back pain, and work your obliques, transverse abdominis, shoulders, and glutes. 

Side Plank Lifts

Lie on your right side on the mat, propping yourself up on your forearm. Your shoulder should be over your elbow. Extend your legs and place your left foot on top of your right. By pushing into your right foot and elbow, lift your hips to form a straight line from head to toe. Slightly lower your hips towards the floor, but avoid shrugging your shoulder. Then, lift your hips up as high as you can. This counts as one rep.

Elbow Side Plank Rotation

Get into a side plank position with your top hand behind your head. Exhale and rotate your shoulder and ribs toward the floor while keeping your hips and knees pointing forward. Hold for a moment before twisting further and pulling your navel in toward your spine. Slowly rotate your chest back to the initial position. This is one rep.

Side Plank Leg Lift

While in the side plank position, place your top hand on your hip. Keep your hips straight above the ground and lift the top leg to form an open-scissor position. Slowly lower the leg to tap the other. That is one rep.

The post Side Plank Variations That You Should Definitely Give a Try appeared first on yourdailysportfix.com.

]]> 4 Side Plank Mistakes to Avoid https://yourdailysportfix.com/4-side-plank-mistakes-to-avoid/ Mon, 25 Oct 2021 11:02:00 +0000 https://yourdailysportfix.com/?p=19035 Side planks are one of the best exercises for strengthening your core and back muscles and improving balance, which is more than enough reason to add this exercise to your routine. Before you start doing side planks check out some of the most common mistakes that can make this exercise ineffective. Dropping Your Hips Much […]

The post 4 Side Plank Mistakes to Avoid appeared first on yourdailysportfix.com.

]]> Side planks are one of the best exercises for strengthening your core and back muscles and improving balance, which is more than enough reason to add this exercise to your routine. Before you start doing side planks check out some of the most common mistakes that can make this exercise ineffective.

Dropping Your Hips

Much like with any plank exercise, you want your body to be in a straight line from the top of your head down to your heels when performing this exercise. This means that you shouldn’t allow your hips to drop, which is a common side plank mistake.

Improper Neck Posture

It’s important to keep your head and neck aligned while doing a side plank because dropping your head can lead to neck pain or even strains.

Placing Your Elbow Too Far

Your elbow should always be placed directly under the shoulder when performing side planks. Placing the elbow too far is a common beginner mistake that can put too much stress on the elbows and shoulders. To avoid this mistake and perfect your form it would be smart to always exercise in front of a mirror.

Focusing Too Much On The Stopwatch

If you feel tired and you can’t hold a plank position anymore, it’s better to take a break and avoid injuries than to focus on your stopwatch.

The post 4 Side Plank Mistakes to Avoid appeared first on yourdailysportfix.com.

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