This side plank alternative works similar oblique muscles. You may work your outer thigh muscles a tiny amount but this is not really the goal of hanging sideways leg raises. Some great side plank alternative exercises are unilateral loaded carries, hip dips and raises, lateral oblique raise, and oblique crunches.
Plank-Alternativen statt Planks: Stärke deinen Core
This allows for significantly greater intensity than would be possible with a conventional plank, and is excellent for improving lower back and glute mobility as well. Once the feet touch down on the floor, the exerciser pauses for a moment before narrowing them back together. All these factors add up to needing a progression exercise – or otherwise an alternative that better meets the needs of the exerciser. That being said, some people enjoy the suitcase carry which could make it a decent addition to a workout program. The limiting factor here is normally hamstring flexibility though so know that ahead of time.
Finally, uneven distribution of weight on your supporting arm can lead to shoulder strain. Ensure your elbow is directly under your shoulder, especially for variations such as the knee side plank or modified side plank, to maintain balance and prevent injuries. Another error often seen is improper neck and head alignment.
Supine Spine Twists
Raise your legs into a tabletop position, with the knees about hip-width apart and your calves parallel to the ground. Rest your arms long down by your side, palms facing down. This free 30-Day Plank Challenge was designed for beginners to intermediates. In this post, we’ll demonstrate proper form for 30+ effective plank variations targeting your whole core and shoulders.
Days-to-Lean Meal Plan
Whether you’re carrying groceries, playing tennis, or simply maintaining good posture, the side plank contributes to a stronger, more resilient core. This exercise also helps you build functional strength that improves performance in daily activities and sports. The obliques play a crucial role in stabilizing your torso and facilitating rotational and lateral movements. This narrow focus can lead to imbalances in core strength, making you more susceptible to lower back pain or poor posture. Many people tend to lean too far or use momentum rather than controlled muscle engagement, which reduces effectiveness and increases the risk of injury. These combinations address weaknesses inherent in isolated approaches.
Single Leg Stretch
The Russian twist exercise not only works your core but also introduces an element of balance and coordination. Side plank clamshell and side plank with hip abduction add another layer, targeting unimeal video review your gluteus maximus for a comprehensive lower body and core synergy. The side plank is a good plank alternative for those that want to build and strengthen their obliques, quadratus lumborum, and glutes. These muscles work in conjunction with the rest of the core to stabilize the spine. The obliques are often forgotten about when developing an exercise routine; however, they are crucial for rotation, lateral flexion, and core stabilization. When performed correctly, the decline sit-up can improve core strength and stability, as well as add definition to your abs.
Does the 6-12-25 workout really work?
Neglecting to engage your core throughout the exercise can also diminish the workout’s impact. When exploring the area of core-strengthening exercises, you’ll encounter the side plank, a potent workout engaging various muscle groups simultaneously. This move, part of side plank yoga pose variations, demands you to balance on one arm and the side of your foot, forming a diagonal line from head to heels. Medicine Ball Twists will challenge your ability to stabilize your core while using your oblique muscles to rotate from side to side. Out of all the plank alternatives on this list, this might be the one movement I use the most in my programming.
- A 2021 study review found that resistance training reduced back lower back pain in older adults.
- To begin your side plank, lie on your side with your legs straight.
- One mistake people make with the oblique kickbacks is not keeping their backs straight.
- Continue to engage your abs and squeeze your glutes as you walk for 30 seconds to one minute to start.
- By engaging the muscles on the sides of your abdomen, side planks help to enhance overall core stability, improve balance, and support good posture.
- But that doesn’t mean you have to do planks to strengthen and develop your core.
For this workout, you’ll need access to a pull-up bar on a structure that you can hang from.
How to Perform Plank With Proper Form
Your “six-pack muscle” doesn’t do a whole lot here, but you can definitely consider the side plank a general ab exercise to some degree. The squat and deadlift have you moving straight up and down. Ideally, you don’t have any side-to-side movement in there.
Side plank crunch
The rise of home workouts and minimalist routines has also increased demand for scalable exercises. Not everyone has time—or physical readiness—for advanced planking. As a result, trainers and content creators now routinely demonstrate regressions before progressions. Videos showing how to modify a side plank or what to do instead of a side plank have gained traction across platforms like YouTube 1.
Day Plank Challenge and 30 Insanely Effective Exercises (PDF Calendar)
The best exercise to move the obliques through their full range of motion is the crunch twist. The side plank is a variation of the ever-popular standard plank position designed to target the muscles at the sides of the waist. While this exercise will produce a burn in the oblique area, it is not an effective strengthener or builder of the core muscles. This is an intermediate-advanced variation that is great for all the muscle groups targeted by the conventional side plank.
Benefits Of Alternative Exercises Rather Than Side Planking
The side plank is also a great exercise for improving your resting metabolism. This acts as a means of blasting fat and retaining a healthy and bulky muscle to fat ratio. The twisting hanging leg raise is undoubtedly one of the most challenging exercises on our list. If you’re lacking in grip, shoulder, or abdominal strength, this exercise may be too challenging to execute.