Plank is an extremely popular exercise among athletes who need a quality study of the muscles of the core. The lesson has a number of separate options. One of the most effective varieties is the side plank exercise, a photo of which can be seen in our publication. The presented version of the training makes it possible to increase the load on the muscles of the abdominal press, shoulder girdle, neck, upper and lower extremities. The solution allows you to diversify boring, monotonous activities.
How to do the side bar exercise? What muscles are involved during such a training? What are the options for classes? What is the benefit and harm of the side plank exercise? We will talk about all this in our material.
Advantages of exercise
The benefits of the side bar exercise are as follows:
- Training has reinforced isometric loads on almost all muscle groups. Regular performance of the exercise promotes high-quality burning of excess body fat, creating an attractive figure.
- The lesson is popular among athletes, as it makes it possible to make the stomach flat and visually expand the torso in a short time. Such results are achieved due to increased tension of the muscles of the abdominal press, rectus and oblique muscles of the abdomen.
- Fans of training note that the exercise lateral bar helps to relieve pain, which is observed in the back. The result of periodic studies is the correction of posture, the elimination of scoliosis, other curvature of the spine.
- Exercise provides a progressive increase in strength indicators, the development of impressive endurance.
Who can harm the exercise?
Most lovers of an active lifestyle who do not have health problems should not be afraid of the negative consequences of performing the side bar exercise. However, there are several points that make such training potentially dangerous. First of all, pregnant women should abandon the lesson. The caution looks quite natural. Since there are increased loads on the abdominal area.
A limitation is the presence of intervertebral hernias. While holding the body in a static position, vertebral displacement is likely. Caution also applies to persons who suffer from the effects of injuries to the back, upper and lower extremities, shoulder girdle, pinching of nerve endings.
Muscle atlas
The side bar qualitatively loads the following muscle groups:
- Medium and gluteus maximus, calf, lateral thigh muscle.
- Tissues of the upper spine and shoulder girdle.
- Muscle extensors of the back.
- Straight and oblique muscles of the abdomen, abdominals.
- Biceps and triceps, forearm muscles.
These areas are developed by maintaining balance and body weight. In order to use the maximum number of muscle groups and achieve uniform pumping of the target zones, it is important to alternately make a side bar on both sides.
Classic workout
Let's look at the side plank exercise technique. How to carry out the training? Perform actions in the following order:
- Lay a gymnastic mat on the floor and lie on your side.
- Lean on the elbow, which should be located under the shoulder girdle.
- Stretch your forearm in front of you, putting extra emphasis on the palm of your hand.
- Tear off the pelvic area from the surface of the gymnastic mat.
- Lay the feet on top of each other, making the second fulcrum.
- Pull the body into a string, gaze fixed in front of you.
- Bend your free hand slightly at the elbow with your palm on your belt.
- Lock yourself in a static position, trying to remain motionless.
- When the strength runs out, return to the original position, lying on the rug.
- Take a break for a few minutes and repeat the exercise on the opposite side of the body.
Try to master the classical technique of classes well, gradually increasing the time spent in the rack. Only then it is worth moving on to the complicated varieties of exercises, which will be discussed later in our article.
Cross-leg strap
The training option allows you to somewhat complicate and diversify the classic workout. Sit on your side. Focus on the elbow like the previous exercise. Cross your feet with your upper leg in the foreground. Tearing your hips off the floor, maximize your abdominal muscles. Keep your body in position until you have enough strength, and then change sides.
Side bar on outstretched arm
Exercise is much more complicated than the classic version. Therefore, it is advisable to switch to such a training when a noticeable increase in strength indicators and endurance is observed. Exercise according to the following pattern. Lie on the floor, feet together. Focus on the palm of a straightened hand. Pull the body, lower limbs and neck in line. Place the brush exactly under the shoulder girdle. Pull in your stomach well. Hold a static position for several minutes. Take a short break, and then return to the exercise, focusing on the other hand.
Leg lift
Consider an even more complex version of the side bar. Take a seat on the gym mat. Lean on your outstretched arm with your palm under your shoulder. Raise your free hand above you, keeping it in a position perpendicular to the floor surface. Pull the body into a string, focusing on the back surface of the lower foot. Lift your second leg to the highest possible height. Pull and tighten your stomach. Keep close for a minute. After a short respite, switch sides.
Fitball side bar
Take a large gymnastic ball. Lie on the floor and throw on the device brought together feet. Focus on the elbow, maintaining balance due to support on the forearm. Lift the pelvic area. In the correct position between the body and the shoulder of the arm, a right angle should be formed. Try not to swing the fitball with your feet while maintaining a static position. Try this exercise when you feel a lack of load on the muscles of the lower and upper limbs, shoulder girdle, abs, and back.
Torsion bar
One of the most difficult options for the side bar is the lesson with twisting the case. Take a classic stance while holding the body by resting on the right elbow and the corresponding lateral surface of the foot. Put your left palm to your ear. Then gently bend your head down. Stretch your elbow of your left hand towards the palm of your right limb located on the floor. Lift the pelvis up slightly. Achieve high-quality twisting of the body while maintaining balance. Then roll over to the other side and repeat the exercise. Going to such a training is reasonable in cases where the implementation of the standard bar for several minutes no longer causes absolutely no difficulties.
Monthly lesson program
You can achieve the best results if you schedule the side bar for 30 days. During the lessons it is useful to combine different types of such training. After a month, the body will become toned, the level of endurance will increase significantly.
In the early days, beginners are advised to stay in position for 20 seconds. It is necessary to perform several such sets with changing the load on the right and left side of the case. Approximately on the third day, start the side bar exercise in 30 seconds. At the end of the week, take a break for a day so that the muscles recover properly. Otherwise, the accumulated fatigue will not allow in the future to achieve noticeable progress.
On the eighth day, return to training. Now try to stay in the rack for 45 seconds. Over the next week, gradually bring the time to complete the bar in one go up to one and a half minutes. Let the body rest again for a day.
At the beginning of the third week from the start of classes, do the side bar exercise for two minutes. For every second day, increase the time in the rack for 30 seconds. Toward the end of the week, relax again by skipping a workout. Then again follow the indicated principle of increasing the results, adding every day to the rack holding time for half a minute. The ultimate goal for the month is the implementation of the side bar exercise for 5 minutes in one approach.
Useful Tips
To increase the efficiency of the exercise and reduce the risk of accidental injury, pay attention to the following points:
- Before fixing the body in a static position, carefully tighten the abs and gluteal muscles.
- Aim in the frontal direction, keeping the neck in line with the body and legs.
- Hone your exercise technique to perfection by training in front of a mirror.
- Alternately load both sides of the body for identical time periods, which will help using a stopwatch.
- In order to maximize the quality of the study of all target muscle groups, perform at least 4 approaches in one training session with a change in body position.
Finally
Daily execution of the side bar using individual variations of the exercise will help burn excess body fat in the abdominal region and on the sides of the body. Occupation will significantly increase endurance, cheer up and improve overall well-being. Within a month, you can notice a qualitative “corset tightening”, elimination of back pain and a significant increase in strength indicators.