11 must-try side plank variations for a toned core and killer abs | XpertsReviews.com

Are you looking to tighten your nucleus or build more defined abs? The crackles are not the only way to get there. One of the most effective and often neglected core movements is the lateral board. It targets your obliques, your deep nucleus stabilizers and even your glutes and your shoulders, which makes it a complete exercise that goes beyond the six pack. But here is the best part – you don’t have to stick to a single version. The variations in side planks can keep your training fun and help you strengthen strength. Whether you are a beginner or you are looking to progress, these 11 variations in side planks push your nucleus to work harder, improve balance and support a better posture, while sculpting your abs in the process.

Variations in side planks

Here are 11 best variations of side planks that can help you build basic muscles and get killer abs:

1. Lateral plates

Here’s how to do it:

• Lie on the side with your legs straight and stacked one on the other.
• Place your forearm directly under your shoulder, elbow folded at 90 degrees.
• Engage your nucleus and lift your hips so that your body forms a straight line.
• Hold the position, keeping the hips and the stacked shoulders.

2. Crunch of the side board

Here’s how to do it:

• Start in a standard side board (on your hand or forearm).
• Place your upper hand behind your head.
• Bring your knee and elbow to each other in front of your chest.
• Press your nucleus, then return to the starting position.
• Repeat the rehearsals, then change the sides to complete one of the best variations in side planks.

3. Hip traps with side boards

Here’s how to do it:

• Enter a lateral board position in the forearm.
• Lower your hips a few centimeters to the ground.
• Press your obliques and lift your hips to plant.
• Keep your movement controlled and your body aligned.
• Perform the desired rehearsals, then change aside.

4. Extended side arm

Here’s how to do it:

• Start lying on the side with your hand under your shoulder and your extended arm.
• Stack your feet and lift your hips from the ground.
• Engage your nucleus to form a straight line from head to toe.
• Keep your arm higher by your side or extend to the ceiling.

5. Side board with leg lifting

Here’s how to do it:

• Go up in a side board (forearm or extended arm).
• Once balanced, lift your upper leg towards the ceiling.
• Keep the right leg and avoid turning your hips.
• Hold or impulse for rehearsals, then change the sides to complete one of the best variations in side planks.

6. Star side board

Here’s how to do it:

• Start in an extended arm side board.
• Lift your upper arm directly above your shoulder.
• Lift your upper leg to form a large star shape.
• Hold the position without dropping your hips.
• Keep your nucleus engaged and change the sides after the maintenance.

7. Rotation of the lateral board (put on the needle)

Here’s how to do it:

• Start in a forearm or an extended arm side board.
• Reach your upper arm under your body, turning your chest.
• Let your chest face the ground while you put your arm.
• Run the starting position with the extended arm.
• Repeat the rehearsals, then change the sides to complete one of the best variations in side planks.

8. Folded knee side board

Here’s how to do it:

• Lie on the side and fold your knee less than 90 degrees.
• Keep your upper right and stacked leg.
• Place your forearm under your shoulder and lift your hips.
• Your body must form a straight line from the shoulders to the knees.
• Hold or add movements if necessary.

9. Side board elected on the feet

Here’s how to do it:

• Configure a low bench or a box.
• Lie on the side and place your feet on the raised surface, one stacked on the other.
• Place your forearm or hand under your shoulder and lift your hips.
• Keep your body aligned and keep time or rehearsals.

10. Alternating side board

Here’s how to do it:

• Start in a high board (push-up position).
• Run your body to the left, raising your left arm in a side board.
• Back to the high board.
• Repeat on the right side, raising your right arm.
• Continue to alternate the sides with control.

11. Side board of the forearm

Here’s how to do it:

• Lie on the side and place your forearm on the floor under your shoulder.
• Stack your legs and lift your hips from the ground.
• Keep your body in a straight line, engaging in your heart.
• Keep the position, then change the sides.

Frequently perform these variations in side planks to see the results!

Errors to avoid with variations in side planks

Here are some common mistakes to avoid when making variations in side planks:

1. Drop your hips: Your body must form a straight line from the head to the heels. The collapse of your hips reduces central activation and supports the lower back.

2. Neck meage: Avoid looking up or hanging on your head. Keep your neck online with your spine for better posture and less tension.

3. Hold your breath: Engage your heart, but don’t forget to breathe. Holding your breath increases the tension and can tire you more quickly.

4. Present or round the back: Keep your neutral spine. Writing or trend can cause bad shape and discomfort.

5. Shoulder not stacked on the elbow or hand: If your shoulder is not directly above your elbow or support wrist, you risk unnecessary pressure and potential injury to the joint.