How To Do Modified Side Plank Properly

If you are not strong enough to do a full plank, the modified side plank helps you get there soon enough.

It improves your obliques, shoulder girdle, hips, and your core. This explains why it prepares you for a full side plank which is intense and unforgiving.

The modified version of the plank sets you on a new fitness path since you work your core for strength.

When you engage in any activity, your core muscles (abdominals, back, and hips) keep your body steady. Thus, the need for a strong core is paramount.

How do you do the modified side plank? Follow these steps.

  • Lie on the floor with your shoulders resting above your hands
  • Bend the bottom knee while lying on a mat.
  • The upper leg should be straight.
  • Raise yourself into a side plank posture, keeping your lower knee flat on the floor while you squeeze your abs tight.
  • Try not to let your hips lift or fall.
  • Then do the opposite on the other side.

Learning the proper technique in this exercise is the first step in changing your fitness journey. That’s not all. This article has more, so read on.

WHAT MUSCLES DO MODIFIED SIDE PLANK WORK?

The modified side plank is crucial for strength training, focusing on your core.

Here are the muscles it works.

OBLIQUES

Side planks target obliques. These muscles run on the sides of your core. They allow you to bend from side to side and aid in rotational movement.

Besides, obliques protect your spine, so it is advisable to spend a few days a week working out these muscles.

GLUTES

Gluteus are the most potent and most prolonged muscle group in the human body. The gluteus maximus, gluteus medius, and gluteus minimus are the three muscles that make up the gluteal area.

It is vital to have strong glutes to have good posture and balance since they control hip movement and stabilize the pelvis.

ABDOMINAL MUSCLES

Your core muscles have the deep abdominal muscles and the muscles in your back.

The primary function of the abdominal muscles is allowing movement and managing internal abdominal pressure.

The abdominal also assists in keeping your body in balance and protecting your spine.

MODIFIED SIDE PLANK BENEFITS

The following are advantages of including the modified side plank in your fitness regimen.

MUSCLE STRENGTH

Side planks need a coordinated effort from the upper and lower body muscles to remain stable.

Therefore, the core and shoulder muscles become more assertive with every side plank workout.

KEEPS YOUR SPINE SAFE

Quadratus lumborum, a deep spinal stabilizing muscle, strengthens with every side plank rep you take. It also prevents back injury.

BETTER BALANCE

It’s safe to do side planks because they don’t strain your lower back. However, you will notice a significant increase in your core strength with this workout.

REDUCES BACK INJURY RISK

According to a 2016 study, you are at risk of hurting your back with inadequate core endurance. The research published in the International Journal of Sports Physical Therapy suggests adding modified side planks to your workout regimen.

ALTERNATIVES TO MODIFIED SIDE PLANK

You can try various variants of the modified side plank once you master the technique.

Here are three alternatives you can try:

ELEVATED SIDE PLANK

The elevated side plank shifts focus from your hips to the shoulders. Subsequently, the difficulty of this variation depends on the strength ratio of your upper body to your core.

Here is how you do it.

  • As with a typical side plank, get into a comfortable starting position.
  • Keep your neck in a neutral position and your core in a stoic position.
  • Your fingers should be facing away from you as you lift your hips off the mat with the palm of your supporting hand.
  • Ascend to the heavens with your upper arm.
  • For 15 to 60 seconds, keep your body in this position.
  • On your other side, repeat.

SIDE PLANK DIPS

Side plank dips work your glutes in addition to your obliques, your shoulders, upper back, and lats.

It is easy to master the technique. Do the following.

  • Begin in a side plank posture and work your way up.
  • Keep your top hand on your top hip, or extend your top arm straight up in the air.
  • Return to the starting posture after lowering your hips to the ground.
  • After 10 to 15 reps, switch sides and repeat the exercise on the opposite side.
  • If you’re a newbie, start with one set per side and work your way up to three sets per side.

SIDE PLANK ROTATIONS

Side plank rotations are an excellent alternative to modified side plank. They strengthen your obliques and other muscles in your upper body.

Just like the other two variations, they are easy to perform.

  • Begin in a side plank posture and work your way up.
  • Raise your upper arm straight up.
  • Lower your arm and spin your core while threading your upper arm through the area beneath you.
  • Your shoulders should be at a 90-degree angle to the ground.
  • Return to the beginning position by unthreading your arm.
  • Repeat 10 to 15 times on each side, then switch.
  • Begin with one set on each side and work your way up to three sets per side as your strength increases.

MODIFIED SIDE PLANK MISTAKES TO AVOID

Avoid these mistakes to get the most out of the modified side plank.

FORWARD ROLLING

Maintaining the position may be difficult if you lack the necessary strength and balance. You cannot keep your hips and legs stacked due to rolling forward.

HOLDING FOR LONG

Whenever you hold one plank position for too long, you become tired and poor technique follows.

SAGGING HIPS

To keep a straight line, you must have the necessary strength in your hips.

CONCLUSION

In contrast to crunches and standard planks, a modified side plank focuses on your obliques, the muscles running along your core’s sides. Maintaining a solid pair of obliques will make rotating and bending your trunk easier. Improved posture and reduced risk of back problems are also tenable by strengthening the obliques.