21-05-15 | full body workouts |

Side plank for a ripped and rock solid core

Are you dreaming of ripped abs and looking for the best ab exercise? Well, I DO! Today I talk about how the side plank exercise will help you flatten your belly, tone your core and burn fat. This exercise works the deep abdominal muscles that many ab exercises don’t reach!

Though the standard straight forward plank is quite familiar for it’s amazing effect on your abs, the side plank is really one of the best exercises a “bikini abs dreamer” should do. The side plank exercise works your entire core! Moreover it particularly highlights the often weaker muscles in your core that many ab exercises don’t reach. By integrating this exercise in your ab workout routine you will build more strength and endurance in your core.

Another benefit of this ab exercise is the fact that you can perform it anywhere, anytime! Do you love to workout at home, outdoor or at the gym? It’s always possible to go for a side plank girls.

Here’s how you go for it!
Start: Take a fitness mat and lie on your right side, in a straight light from head to feet and resting on your forearm. Your elbow should be directly under your shoulder and your upper feet should lie down on your lower feet. Let your upper arm lie down on the side of your body or bend your arm like I’m showing in the pictures below.
Movement: Lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. TIP: tighten your core!
Finish: Hold your body up for 30 seconds and lower in order to switch side and repeat the movement.

GO! I prefer to do 4 rounds of 1 minute (30 seconds per side) with no breaks. If you’re a beginner you can take a break between rounds and if you’re more advanced you can plank for longer than 30 seconds per side.

  • Isabelle

    Hoi Carolina, ik wil ook zo’n gave sportbh! Alleen als ik op de link klik dan kom ik op Zalando bij een Nike-bh… heb je de goeie link zodat ik ‘m kan bestellen? 🙂 Groetjes Isabelle

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