The side plank crush is your gateway to attaining a toned waist and a solid core.
This plank variation challenges your body balance and willpower to work your core.
Side planks combine regular crunches into a single exercise to help you gain strength, improve your balance, and trim your waist.
Therefore, if you want that chiseled tummy and a perfect waist, the side plank crush is for you. Here is how you do it.
- Prepare your forearms in a side plank.
- Lie on your back with your legs outstretched.
- Stack your feet and elevate your hips
- Rest your arm behind your back.
- Keep your body straight by bending your upper leg and raising it to meet your elbow.
- Slowly but steadily return the leg and arm to the starting position.
- Three sets of 5–10 reps should be enough, and roll to the other side to complete each move.
Remember to hold yourself in proper balance as you make every move.
WHAT MUSCLES DO SIDE PLANK CRUSH WORK?
Side plank crush works the lower and upper body with its inclusive and unilateral moves. However, you need strength and stability to make it, so the following muscles work.
TRANSVERSE ABDOMINIS
The transverse abdominis muscle sits deep in your core. It is primarily responsible for stabilising the spine and pelvis. It facilitates the limb movement supported by abdominal wall tension.
GLUTEUS MEDIUS AND MINIMUS
These gluteal muscles perform a critical function of abducting the thigh during a side plank. The gluteus minimus and gluteus medius also support your body in one limb.
OBLIQUES
External and internal obliques are prominent core muscles performing distinct roles. The external obliques run on the outermost part of your abdomen, from your lower half to your pelvic region and back.
The external obliques help you bend sideways, stabilise the core by trunk rotation, and compress your abdomen by lowering your chest.
On the other hand, internal obliques bend and flex the trunk when exercising.
DELTOIDS AND PECTORAL MUSCLES
Deltoids are shoulder muscles, while pectoral muscles are on your chest. They both work simultaneously when performing the exercise.
SIDE PLANK CRUSH BENEFITS
Any exercise working your upper and lower body spells excellent things for you. These are the benefits you get.
STRONGER CORE
This plank variation is easy on your core because the pressure on the lower back is minimal. Therefore, this exercise performs an outstanding job of strengthening your core strength.
WORKS MORE MUSCLE GROUPS
Side planks need a coordinated effort from the muscles on both sides of the body to remain stable. While this happens, they engage upper body muscles in your chest and shoulders.
SPINE PROTECTION
Side plank crush reduces spine injury by maintaining the strength of the quadratus lumborum. This muscle guarantees spine stability since it sits deep in your spine.
It also reduces the risk of back injury.
BETTER BALANCE
A side plank is a good exercise for improving your sense of equilibrium and coordination.
ALTERNATIVES TO SIDE PLANK CRUSH
You can always switch things up with the following side plank crush alternatives.
SIDE PLANK WITH HIP RAISE
The hip raise variation is suitable for your core as you use more strength.
How to do it:
- Lie on your right side with your right hand on the ground.
- Your feet, knees, and hips should be in a straight line.
- Make sure your right hand rests squarely beneath your shoulder.
- Strike the floor with one hand and elevate your hips off the floor.
- Lift your left hand to the ceiling.
- Hold this position for 30 seconds.
- Slowly bring your hips to the floor.
- Do it in a straight diagonal line with shoulders and heels by lowering them down.
FOREARM SIDE PLANK WITH ROTATION
Forearm side plank with rotation increases the difficulty of the movement. The workout pushes you to move in numerous ranges of motion.
Since your weight is shifting, you need stronger core muscles to stay balanced.
How to do it:
- Place your right forearm on the ground and lie on your right side.
- Form a straight line from the top of your head to the bottom of your heels.
- The right elbow should be precisely beneath the shoulder.
- Lift your hips off the floor by driving your forearm into the floor.
- Lift your left hand towards the ceiling.
- Hold this position for 30 seconds.
- Then, with a small rotation toward the floor, lower your left arm and place it below your torso.
- Go back to the starting position.
FOREARM SIDE PLANK
This alternative is a core strength driver. Most of the action is in your core.
How to do it:
- Place your right forearm on the ground and lie on your right side.
- Maintain a linear movement from head to toe.
- Start with your feet, then knees and finally hips.
- The right elbow should be beneath the shoulder.
- Lift your hips off the floor by driving your forearm into the floor.
- Repeat the moves.
SIDE PLANK WITH ABDUCTION
The abduction at the hip pushes activity to the glutes and core.
How to do it:
- Place your right forearm on the ground and lie on your right side.
- Maintain a linear alignment from head to toe throughout the workout
- Let the right hand rest beneath the shoulder.
- Lift your hips off the floor by driving your forearm into the floor.
- Raise the left hand and hold this position for a few seconds.
- Lift the right leg slightly above the left leg, then bring it down slowly.
- Repeat the moves.
SIDE PLANK CRUSH MISTAKES TO AVOID
As simple as the side plank crush is, it is a common phenomenon to make the following mistakes.
HIP MOVEMENT
Not stacking your hips in a forward movement interferes with your form. Ensure you don’t rotate the body at all.
Also, ensure that the shoulder is above your elbow.
SAGGING HIPS
Sagging hips reduce the effectiveness of the exercise due to poor technique. If you can’t hold for 30 seconds, reduce it to 20 seconds.
ENGAGING THE CORE
The torso should be straight with a firm core to maintain a neutral spine.
CONCLUSION
While a toned waist and chiseled abs are the prizes, this side plank is worth every minute of your effort. Besides, you can do it anywhere.
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