{"id":3057,"date":"2016-03-09T13:16:37","date_gmt":"2016-03-09T18:16:37","guid":{"rendered":"https:\/\/tambulimedia.com\/?p=3057"},"modified":"2023-07-24T15:02:04","modified_gmt":"2023-07-24T19:02:04","slug":"side-planking-for-hip-core-and-shoulder-strength","status":"publish","type":"post","link":"https:\/\/tambulimedia.com\/side-planking-for-hip-core-and-shoulder-strength\/","title":{"rendered":"Side Planking for Hip, Core and Shoulder Strength [video]"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"color: #000000;\">One of my all-time favorite exercises is the plank. It is simple, requires no space, no equipment, no gym, and no investment in time. Standard planks are great for core strength. But when you need to go to another level, and want to work the hips and core together, then side planks are the way to go. They are a super great for hip and core strength in addition to the shoulders which support your body weight.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">We&#8217;ve\u00a0previously presented videos on a three-part standard plank routine and on a mobile plank exercise. And today, with the help of Tema Esberg of Potentia Personal Training, I\u2019d like to share another version of this amazing isometric exercises, known as the Side Plank.<\/span><\/p>\n<h2><span style=\"color: #000000;\"><strong>The basics<\/strong><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">You are going to be doing the side plank with your body weight on your forearm. Do it first on your right side and then again on your left side. So while the regular plank is done once with both arms holding you up, the side plank is done twice, once on each side.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">It\u2019s a great exercise and very challenging. We will do three iterations for this: beginner, intermediate and advanced. For all levels and continued progressing.<\/span><\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Tgs40O1BOVc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\n<h2><span style=\"color: #000000;\">Getting into position<\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Follow Tema as she assumes the side plank first on her right side. Sit on the floor and then lie down onto your right forearm. Be sure to keep your elbow in line with your shoulder; if not too much weight or strain may be placed on your rotator cuff. Make sure your hips are aligned and your body is not bent.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">The remainder of the starting position from here will depend on which iteration you are doing: beginner, intermediate, advanced, as described below.<\/span><\/p>\n<h2><span style=\"color: #000000;\">Beginner version<\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">For the simplest method, bend your top leg (in this case it is the left leg) at the knee and place your left foot on the floor in front of your right thigh.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">From here, you want to push your weight into the floor through your left foot. You can also use your left hand for support. Your foot will help lift your body up off the ground to assume the side plank position.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Once your hips are raised up off the ground, raise your left arm up as if trying to touch the ceiling with the fingers of your left hand. Do your best to hold this position from 10-to-30 seconds, and slowly return to the ground.<\/span><\/p>\n<h2><span style=\"color: #000000;\">Intermediate version<\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">For the intermediate version, keep your left leg on top of your right and flex both feet, stacked one on the other.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">From this position, push your feet into the ground (still stacked) and raise your left hand up (as before). This is a more difficult side plank than the beginner version, as you do not have the support of your other foot and it is more difficult to remain balanced.<\/span><\/p>\n<h2><span style=\"color: #000000;\">Advanced version<\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Begin the advanced version in the same manner as the intermediate version, but the left hand will be held up at the start. From here, you will do what is called \u201cscooping under the bridge.\u201d<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">You want to look up at your left hand and watch it as you bring it down and scoop it under your body and then raise it back up.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">Try to do 10 scoops and then return to the starting position. If you can do more, great!<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">All three versions of the side plank shown here are a great method of progressively advancing your strength training and core development exercise routine. And they follow great from the standard plank shown previously. And don\u2019t forget to do both sides!<\/span><\/p>\n<p style=\"text-align: justify;\"><strong>_____________<\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>BECOME A MEMBER\u00a0<\/strong>the Tambuli Family\u00a0today by<\/span> <strong><a href=\"https:\/\/tambulimedia.activehosted.com\/f\/11\" target=\"_blank\" rel=\"noopener\">JOINING OUR MAILING LIST<\/a><\/strong>\u00a0<span style=\"color: #000000;\">to receive our weekly Wellness\u00a0<em>Report<\/em>, \u201cMembers Only\u201d content, invitations to private webinars, and discount codes.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of my all-time favorite exercises is the plank. It is simple, requires no space, no equipment, no gym, and no investment in time. Standard planks&hellip;<\/p>\n","protected":false},"author":1,"featured_media":3480,"comment_status":"open","ping_status":"open","sticky":false,"template":"template-page-builder.php","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[320279139,320279150,726,320279306],"tags":[320279167,320279170,320279166,320279171,320279169,210198469,320279165,320279168],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Side Planking for Hip, Core and Shoulder Strength [video] - Tambuli Media<\/title>\n<meta name=\"description\" content=\"One of my all-time favorite exercises is the plank, Side Planking for Hip, Core and Shoulder Strength is proven to be a very effective technique.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tambulimedia.com\/side-planking-for-hip-core-and-shoulder-strength\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Side Planking for Hip, Core and Shoulder Strength [video] - Tambuli Media\" \/>\n<meta property=\"og:description\" content=\"One of my all-time favorite exercises is the plank, Side Planking for Hip, Core and Shoulder Strength is proven to be a very effective technique.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/tambulimedia.com\/side-planking-for-hip-core-and-shoulder-strength\/\" \/>\n<meta property=\"og:site_name\" content=\"Tambuli Media\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/TambuliMedia\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/TambuliMedia\/?ref=bookmarks\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-09T18:16:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-24T19:02:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/tambulimedia.com\/wp-content\/uploads\/2016\/02\/part-two-inchworm-warm-up-with-rotation-800x600.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tambuli Media\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tambuli Media\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/tambulimedia.com\/side-planking-for-hip-core-and-shoulder-strength\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/tambulimedia.com\/side-planking-for-hip-core-and-shoulder-strength\/\"},\"author\":{\"name\":\"Tambuli Media\",\"@id\":\"https:\/\/tambulimedia.com\/#\/schema\/person\/0ee08e0c154d0f3322dd8cc74ceb2ef5\"},\"headline\":\"Side Planking for Hip, Core and Shoulder Strength [video]\",\"datePublished\":\"2016-03-09T18:16:37+00:00\",\"dateModified\":\"2023-07-24T19:02:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/tambulimedia.com\/side-planking-for-hip-core-and-shoulder-strength\/\"},\"wordCount\":652,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/tambulimedia.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/tambulimedia.com\/side-planking-for-hip-core-and-shoulder-strength\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/tambulimedia.com\/wp-content\/uploads\/2016\/02\/part-two-inchworm-warm-up-with-rotation-800x600.jpg?fit=800%2C600&ssl=1\",\"keywords\":[\"Core Strength\",\"Hip Strength\",\"Potentia Personal Training\",\"Shoulder Strength\",\"Side Plank Exercise\",\"Tambuli Media\",\"Tema Esberg\",\"The Plank\"],\"articleSection\":[\"Fitness\",\"Strength &amp; 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