How do I do a Side Plank like a gymnast?
I'm going to break down exactly how to nail the side plank. This isn't just about holding a position; it's about engaging the right muscles and maximizing tension. I'll start with the full side plank and then show you some easier versions. Let's dive in!
Setting Up for Success: The Full Side Plank
1. Hand and Shoulder Alignment: First up, place your hand directly under your shoulder for stability. It's crucial that your shoulder is stacked over your wrist.
2. Leg Extension and Body Alignment: Extend one leg fully, aiming for a straight line from your heel to your head. Stack the other leg on top and shift into the side plank position.
Common Mistakes and How to Correct Them
Most people stop here, thinking they're in a proper side plank. But there's more to it:
1. Engaging the Adductors: Lift your hips to bring your adductors (inner thigh muscles) into tension.
2. Engaging the Glutes: Bring your tailbone down while pushing away. This engages your glutes, adding to the stability and strength of the plank.
3. Maintaining a Straight Line: Ensure your body is in a straight line. Avoid pushing your hips forward, as this reduces the tension in the obliques and adductors.
Demonstrating the Perfect Angle
Let me show you from another angle to emphasize the linearity of the body. Ensure your foot is level with your hand, then lift into the side plank. Adjust your tailbone and resist the shake – that's when you know you're doing it right.
Making the Side Plank Easier: Regressions
If the full side plank is too challenging, you can shorten the levers:
1. Knee Support: Rest on your knees while maintaining a straight line from your head to your knees. This still trains the desired muscles effectively.
2. Upper Body Support: Use a support to bring your hand closer to your pelvis, reducing the strain. Ensure your tailbone is down and thighs are pushed together.
Progressing Through Levels
Start with the easier versions and gradually progress to the full side plank as you gain strength and stability.
Key Takeaways
Remember, the side plank is about more than just holding a position. It's about engaging the right muscles and maintaining proper form. Start with the regressions if needed and work your way up to the full side plank for maximum benefit.
