Strengthen your obliques with the side plank! Effective full-body exercise for a slim waist and better body stability.
If you want to strengthen your obliques and define your waist, the side plank is a perfect variation of the classic plank.
To do this, turn sideways from the plank position by lifting your right arm and right foot and rotating to the left side. Your body should form a straight line while your weight rests on your left forearm and left foot.
Make sure your body stays straight and your pelvis doesn't tilt forward. Hold the side plank position for at least 30 seconds. After a short break, repeat this exercise two more times before performing the side plank three times on the right side.
Variant for advanced users:If you want to train your bottom and legs more intensively, you can stretch your upper leg up and down in small movements during the side plank.
What are the advantages of lateral forearm support?
The side plank not only strengthens the lateral abdominal muscles, but also improves core stability, balance and posture. In addition to your back, stomach and arms, you also need stability in your buttocks and leg muscles to do the exercise well.
How often should you incorporate side planks into your workout?
For best results, you should incorporate planks into your exercise program 2-3 times per week. Make sure to take enough breaks between sets and gradually increase the intensity.
What mistakes should you avoid when executing?
Avoid letting your pelvis tilt forward or backward. In doing so, you reduce the tension in the abdominal muscles, which then makes the exercise less effective. Consciously tense your abdominal muscles and maintain this tension throughout the entire exercise.
Also make sure that your body forms a straight line. If the hips sag, this puts unnecessary strain on the lower back muscles. Head position is also an important point. Make sure your neck stays in line with your spine. You can easily control this with your gaze; look straight ahead or slightly downwards.
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And remember, if you want to lose belly fat, you have to train the large muscle groups such as the back, chest and especially the butt and legs, because these burn significantly more energy than smaller muscles such as just the stomach or the arms.
Note at the end:An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and achieve or maintain a healthy weight.
