2 WAYS TO BETTER YOUR SIDE PLANK

2 Ways To Better Your Side Plank

To be able to carry the weight of the world, you need strong shoulders and a stable core. Here are two variations of the side plank that gives quick results.

DIFFICULTY: 3 OUT OF 5

The side plank is one of the most effective exercises for building a stronger core and shrinking your waistline. Unfortunately the rewarding exercise tends to get... very... very boring after a few repetitions. That's why variations of it exist.

Keep reading to see how fitness expert and H&M Sport ambassador Amanda Bisk varies the side plank. The first variation stimulates your core, shoulders and over all coordination. The other one works the same muscles, but stretches your inner thighs, hamstrings and improves your overall stability too. 

SIDE-PLANK WITH LEG GLIDE

STEP ONE
Lie on one side in a straight line, with one foot stacked on top of the other. 

Press your elbow and forearm into the ground and pull your bottom shoulder away from your ear to make your neck as long as possible.

STEP TWO
Slowly lift your top leg and let it glide from your inside ankle to your knee.

Do ten glides on one side, then switch and work the other side.

SIDE PLANK WITH LEG EXTENSION

STEP ONE
Stack you feet on top of each other and press your hand firmly into the ground, with all fingers having ground contact.

Pull your bottom shoulder away from your ear (think 'long neck' here too). 

Keep your body in a straight line and lift your free arm to the sky.

Hold it for five long breaths.

STEP TWO
Slowly lift your top leg and grip the inside of your foot with your hand.

Without loosing balance, extend your top leg towards the sky.

 

Get to know more about Amanda Bisk here and find all workout tutorials under the Sport Studio section here on H&M Magazine.

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