The Side Plank - How To Do It RIGHT

The Side Plank - How To Do It The Right Way
Isometrics are key exercises to include in your routine to improve your stability and mind-body connection. They are a great way for you to target underactive muscles and really get them firing correctly.
They are a great way to make sure that you’re using muscles efficiently and effectively to work together to perform a movement.
Because we have to remember that part of getting stronger is learning how to quickly and efficiently recruit muscles to work together in the right order, each carrying the load they were meant to carry!
But so often these seemingly simple moves are taken for granted.
We simply try to get through the hold, or hold longer, instead of really focusing in on engaging muscles correctly as hard as possible.
That’s why I wanted to discuss one amazing core isometric, the Side Plank, and not only why this move is so key but also how we can get more out of it to not only strengthen our entire core but also avoid knee and shoulder aches and pains.

[@Stylez_G_White]

Awesome video with lots of great info. Here's a couple of points I'll add: For Tip 2, I like to also extend my lower hip by rolling it forward (cue: aim your lower hip up toward the sky). This will automatically engage the glutes and keep the hips from sagging (which are points Cori addressed while explaining Tip 2). For Tip 3, Cori recommends pushing your elbow into the ground, which is an awesome cue. I find it more helpful, though, to think about pressing my entire forearm (from fingertips to elbow) into the ground to engage my rotator cuff and upper back muscles. And to reiterate something else she said--planks are full-body exercises. You're better off holding a plank for 10 seconds with fully-engaged muscles--from head to toe--than holding one for 10 minutes without. Once your muscles stop working, you're essentially asking your bones to hold you up, and they're not designed to do that on their own. Therefore, bad/lazy form produces suboptimal strength/muscle gains (or negative/inverse gains) and can lead to injury.

[@samirasufi8837]

side planks have really helped heal my ab separation and back pain post pregnancy. Thanks for sharing, one of my favs exercises to do.

[@redefiningstrengthOC]

Aw yay! Great job staying focused on that rebuilding process!

[@Runningmama]

The little doggie at the end is showing us his stair step plank-how sweet💕

[@M-a-k-o]

This is some amazing content with a lot of attention to small detail. Your monochrome sequences are a cute pedagocial instrument for those who need just that extra push. I got rid of my lower back pain by doing side planks for about a year. Take care.

[@redefiningstrengthOC]

Glad the tips help!

[@sacriste]

Right on time for my next session, thanks

[@flurblewibble7735]

Really grateful for the progressions for getting started on this fantastic move - many thanks

[@maritapeters6704]

Really excellent cues! Thank you so much

[@cindihendrickson1425]

This is why you are the best trainer! I love how you take time to explain everything in detail. Thanks, Cori!

[@metalpractor5150]

Excellent as always

[@kimdavis7812]

Great tips thank you

[@wasanaboxing]

Wonderful exercise ❤

[@conradodeacha1119]

Thank you!!! I love you!!!😍❤❤❤

[@EmorettaRobinson]

I always learn things while watching your videos. I thought side planks were only good for your obliques. I didn't know it worked all of the areas that you've mentioned. This is a great video.

[@wasanaboxing]

Thanks for sharing ❤

[@mjrussell414]

Oh you… Getting me to try a new exercise to add to my daily routine with your logic and clear explanations. After my favourite World’s Greatest Stretch of course!

[@redefiningstrengthOC]

:-)

[@xvsj-s2x]

Cori, you’re brilliant, thank you for sharing your wonderful knowledge. 🥰🥰 : ) Jesse 🚒

[@billtattis465]

Dynamic exersices for un strong body!!👊👊👍👍

[@coachremmy]

Thank you for these wonderful improvement tips

[@redefiningstrengthOC]

Happy to help!

[@arunalexdavid6281]

thank you educator

[@johnsmith-gt3po]

Wonderful information. 👍 Most people don't realize how important the CORE is. 😁

[@rizj]

Ah I missed pushing the side of my foot down to keep the tension! Will try these again! Thanks Cory!

[@bobgong7832]

Your videos are always so helpful in explaining and describing the nuances (but oh-so important) of "run-of-the-mill" moves. By practicing what you recommend, I have reduced or eliminated pain in certain joints from exercises or moves I used to avoid or thought I could no longer do. Thank you! I now seek perfect execution of each move and repetition I do because of your videos.... 😉 👍

[@redefiningstrengthOC]

Aw yay! I'm so glad the tips have helped, but most importantly that your focus is on being intentional with moves and getting as much out of each movement as possible. So easy to go through the motions, but staying focused on what we're doing is so key!

[@michaelcapeless3268]

Oh, man, this is great work for me. How did you know? Thanks a lot.

[@cheliospanama9786]

Thanks…I always learn in your channel 😎

[@redefiningstrengthOC]

Glad the tips help!

[@tomswailes2546]

Thanks for this. I had sore shoulder from this (probably doing it wrong) but I will try your shoulder/upper back tip it looks like it will fix it.

[@redefiningstrengthOC]

Definitely focusing on that back engagement helps! And amazingly even the glute activation to lock in that torso position!

[@youaregreat6589]

Thank you, good video! What's youre opinion about the two different sorts of sideplanks: 1.) on elbows 2.) on hands? Which one's better for which issue / focus?

[@mjrussell414]

Ha! I was waiting for the pupper. My new kitten Lucy, who does yoga with me, says Hi!

[@redefiningstrengthOC]

Aw! They are the best coaches hehe

[@kmanutoob]

This is great info. Okay, I have a dumb question, when I do side plank lifts am I working the obliques closest to the ground or the ones furthest from the ground? I kind of feel both working -- this is also the case with the side plank holds. So, if I'm leaning on my right side am I working the right obliques and vice versa? Thank you.

[@eliasmartinez9328]

I really enjoy your video ☺️. Thank you. Could you please be my trainer 🙂

[@residentgeardo]

How about holding yourself up with just your hand instead of your elbow like I've seen in yoga? Would this bring any benefits to the move?

[@mariegrace8242]

Is this effective for a slim waist?

[@edp3421]

I have a question in your thumbnail picture is it OK to use a fist instead of your hand spread out like that . Are there advantages or disadvantages I find it easier , what is your opinion ,thank you

[@spirosl]

What's a good alternative if you have elbow pain when in the side plank position?

[@melp2707]

Hold yourself up with your hand and if your shoulder or arm gets sore try again the next day until you get used to it. Even with your elbow, just try again

[@melp2707]

I'm not a fitness trainer but when I did this the first time it was hard but its normal just do it until you get used to it