Dynamic Side Plank

The Dynamic Side Plank is a variation of the classic side plank that adds movement to activate multiple muscle groups. This exercise focuses on oblique abdominal muscles , core stability , shoulders and hips . It is ideal for improving balance, strength and body control.

Correct Form and Technique

Follow these steps to perform the Dynamic Side Plank correctly:

  1. Start in a side plank with the forearm placed directly under the shoulder and the body in a straight line from head to feet.
  2. Keep your hips lifted and tighten your core to maintain stability.
  3. Bring the upper arm toward the floor in front of the body and then back up toward the ceiling in a controlled motion.
  4. Continue this dynamic movement at a steady pace while keeping your body stable.
  5. Repeat on the opposite side for the desired number of repetitions.

Video Demonstration

Watch this video for a visual guide to properly performing the Dynamic Side Plank:

Typical Errors

Avoid these mistakes to maximize the effectiveness of the exercise:

  • Dropped Hips: Be sure to keep your hips lifted throughout the exercise to properly engage the core and hips.
  • Shoulder position: Keep the forearm directly under the shoulder to avoid unnecessary strain.
  • Fast movements: Movement must be slow and controlled to ensure muscle activation and balance.

Variations and Modifications

Adapt the Dynamic Side Plank to your level with these variations:

  • Beginners: Keep your knees on the floor for extra support as you perform the movement.
  • Advanced: Add a weighted object, such as a dumbbell, to the top hand to increase intensity.
  • Rotation: Turn your entire upper body toward the floor during the movement to engage more core muscles.

Reps and Sets

Recommended reps and sets depending on level:

  • Beginners: 3 sets of 8-10 repetitions per page.
  • Practiced: 3-4 sets of 12-15 repetitions per page.
  • Advanced: 4 sets of 15-20 repetitions per side with weight.

Breathing

Breathe deeply and calmly throughout the exercise. Inhale as you lower your arm and exhale as you raise it back towards the ceiling. This rhythm helps maintain control and stability.

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