Lateral Plank Walk can be described as a compound exercise because almost all muscles in your body are worked out.
Planks are a ruthless workout on their own. With the many variations, planks makes sure you understand that you still need to work out very hard every day.
This workout intensely engages the core and when you add the side-to-side movement, your arm and leg muscles no longer are secondary but primary muscles targeted.
HOW TO DO LATERAL PLANK WALK PROPERLY
At the comfort of your home, you can strengthen your body muscles with just this workout.
First, you will at least need to have a clear understanding of the classic plank, as it will help you master the form and technique better.
How to do it:
- Kneel on the floor and assume a high plank position. Your hands should be directly under your shoulders and your feet hip width apart. This is your starting position.
- Simultaneously Do this twice towards the left side.
- Try as much as possible to make a big step to the left. Do not drag the steps; lift your feet and hands off the floor when moving.
- Maintain a straight back and a controlled breathing throughout the workout.
- Simultaneously step your right foot and move your right hand towards your right side. Then simultaneously step your left foot and move your left hand towards the right to your body.
- Moving from left and back to the right counts as one rep.
- Do 2 sets 10-12 reps.
WHAT MUSCLES DO LATERAL PLANK WALK WORK
DELTOID MUSCLES
The shoulder muscles help to stabilize and move your arms in different directions. Supporting your upper body with your hands prompts the deltoid muscle to contract and tighten to stabilize the movement and protect the shoulder joint.
Constant contraction and movement strengthens the shoulder muscle and develops them.
UPPER ARM MUSCLES
The number of muscles targeted by Lateral Plank Walk are numerous, the biceps and triceps being one of them.
They both help in the flexion and extension of the arm at the elbows and they tighten and contract to hold the elbows in place to keep the arms straight.
OBLIQUES
The oblique muscles protect your spine when you move from side to side in the plank position and make sure it is neutral and straight.
ABDOMINAL MUSCLES
The abs help stabilize the whole movement and that is why one set will leave you feeling like your abdominal muscles are on fire and so painful.
If you keep doing the walks, your abdominal muscles will strengthen and get used to the tension and workout. Endurance is increased.
LATISSIMUS DORSI
Stretching and strengthening the Lats Muscles, gives more protection and stability to your spine while still improving shoulder and back strength.
A good muscle to work on building and strengthening.
GLUTES
Planks in general force you to tighten your glutes so you can have maximum stability and muscle contraction as possible.
This tightening works the butt muscles and helps burn fat, which in the end gives you strong and curved glutes.
THIGH MUSCLES
Some of the thigh muscles, hamstrings and quadriceps can never miss in action when doing planks. The muscles hold your lower body in position and it is not easy. The adductor muscles allow you to bring your thighs together when doing the plank walk.
The muscles tighten and keep the body up balanced by keeping the knees extended throughout the duration of the workout.
LATERAL PLANK WALK BENEFITS
FULL BODY MUSCLE STRENGTHENING
Lateral Plank Walk is a good workout that engages full body muscles and helps to strengthen and develop them with time.
Working on toning your body should start with planks where you will try different variations of the planks.
ABS MUSCLE TONING AND DEFINITION
This is the epitome of the workout, burning the abdominal muscles until you cannot walk or sneeze without wincing in pain.
Burning abdominal fat is not a joke because people will spill their guts out, cry and even scream but overall, the end it is all worth it. You have your snatched waist and a toned torso.
Plank variations always guarantee abdominal development and toning when added to daily workout routines. Never miss a session.
POSTURE IMPROVEMENT
Straightening your back while in the plank position enforces the muscles to tighten around the spine and keep it neutral.
By constantly doing this, the muscles develop and strengthen which help reinforce a great confident posture with a strong and healthy spine.
ALTERNATIVES TO LATERAL PLANK WALK
AB CRUNCHES
This alternatives makes you want to quit workouts and forget about the pain and suffering. The ab crunch is an amazing workout for the core and works to define and tone the muscles effectively.
SUPERMAN EXERCISE
Superman Exercise stretches your back and makes you more flexible. It is more of a stretch and muscle stimulant because it leaves you feeling relieved and stronger, especially at the core.
LATERAL PLANK WALK MISTAKES TO AVOID
DROOPING HIPS
Drooping your hips shows your core is not strong enough to hold the plank position for long. This hurts your back and gives it a curved look that later will be a problem due to backaches.
Do 2-5 reps each day and progressively add more reps to your workouts until your core is strong enough to do sets.
OUTSTRETCHED ARMS
Your hands should be directly below your shoulders and not outstretched in front of you. Spreading them like that makes it hard for your back and core to stabilize your movements of which the shoulder joints and muscles will take up more tension.
Place them below your shoulder to have an effective workout.
BENDING AT THE KNEES
It may feel like you glutes and thigh muscles are burning and bend your knees to relieve the tension. Correct form matters activating muscles, so work those muscles out and keep your legs straight and strong.
CONCLUSION
Lateral Plank Walk is a great workout if you want to build a core that has endurance and strength. ‘No pain no gain’ you have to work for it.
Full body workouts that are easy to do while at home should always be you go-to when you cannot make it to the gym.
