Are You Up For A Hardcore Challenge? This Exercise Builds Abs And Protects Your Back

Don’t underestimate the tame-looking side plank.



Don’t underestimate the tame-looking side plank. The truth is that side planks improve the stability of all the muscles surrounding your spine and stomach.

Related: Try This Fat-Melting Core Workout For Washboard Abs

In fact, Canadian researchers found that men who perform the side plank effectively are less likely to encounter back trouble.

Benefits:

V Taper: The side plank develops your obliques, the muscles that run along your torso.

Less Pain: Improving lower back muscle endurance helps you stay upright and avoid strains.

Related: 7 Ab Strengthening Moves You Can Perform With Back Pain

More Abs: Planks challenge your deep abdominal stabilisers: the transverse abdominals and quadratus lumborum. Add this routine to your workout to bolster your core and help carve a six-pack.

The Workout:

Do this routine two to three times a week. Hold for the times specified below, then switch sides.

1.Kneeling Side Plank – 30 Secs

Do It: Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.

Related: This New Spin On Planking Will Completely Carve Up Your Core

2. Side Plank – 60 Secs

Do It: Lie on your side with your forearm on the floor and your elbow under your shoulder, your feet stacked together. Contract your glutes and abs. Push your hips off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.

3. Elevated Side Plank – 45 secs

Do It: Same set-up as for the side plank, but stack your feet on a bench. Don’t allow your hips to sag.

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