Side Plank Variations (Core Stability Progressions)

Описание: The Side Plank is a powerful core stability exercise that targets the obliques, hips, and shoulders while improving overall body control.

Instead of focusing on pressure through the elbow, the goal is to actively press your forearm into the floor and create length through your torso — pushing yourself away from the ground.

Key coaching points:

Press firmly into the forearm

Lengthen the body away from the floor

Maintain rib and pelvis alignment

Slight forward body angle is acceptable

Breathe steadily throughout

Focus on position before duration

Progressions:

Lift the top leg

Reach the top arm forward

Increase hold duration

Regressions:

Perform from the knees

Shorten lever length

Use breath-based holds

This exercise helps improve:

Core stability

Shoulder stability

Hip strength

Anti-rotation control

Postural strength

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✅ Video Chapters

00:00 Exercise Overview
00:10 Forearm Setup
00:25 Length and Position Cue
00:40 Forward Angle Option
00:55 Progressions
01:10 Regressions
01:25 Breathing Strategy