Side Plank

Side Plank: So führst du sie aus

1. 1Lie on your side on a mat with your legs stacked on top of each other and your feet together.
2. 2Prop yourself up on your forearm, placing your elbow directly beneath your shoulder with your forearm perpendicular to your body.
3. 3Engage your core and lift your hips off the floor until your body forms a straight line from head to feet.
4. 4Keep your top hand resting on your hip or extended toward the ceiling to help with balance.
5. 5Hold the position, keeping your hips level — do not let them sag toward the floor or pike upward.
6. 6Breathe steadily throughout the hold, maintaining tension in your core the entire time.
7. 7Lower your hips back to the floor with control to end the set, then repeat on the opposite side.

Technik-Tipps

• Keep your gaze forward or slightly upward — looking down causes your head to drop and breaks your spinal alignment.
• Press your supporting elbow firmly into the mat to maintain stability at the shoulder throughout the hold.
• Squeeze your glutes to help keep your hips elevated and your body in a straight, rigid line.
• If the full side plank is too difficult, perform the movement from your knees instead of your feet to reduce the load while keeping the same form.

Häufige Fehler

• Letting your hips sag toward the floor, which removes tension from the obliques and compresses the lower spine.
• Piking your hips too high, which shifts effort away from the obliques and reduces the anti-lateral-flexion demand on the core.
• Placing your supporting elbow too far from or too close to your shoulder, which destabilizes the joint and shortens the effective lever.
• Holding your breath during the hold, which unnecessarily raises blood pressure and accelerates fatigue.
• Rotating your torso forward or backward, which shifts load off the obliques and reduces the effectiveness of the exercise.

Häufig gestellte Fragen