Side Plank
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Side Plank
Smart Voice
•Listen to the article content live
i Instructions
- 1. Starting position: Lie on your side, supporting your weight on your forearm. Your elbow should be directly under your shoulder, with legs extended and stacked on top of each other.
- 2. Execution: Engage your core and lift your hips until your body forms a straight line from your ankles to your head. Maintain a stable position without letting your hips sag.
- 3. Return: Slowly lower your hips back to the starting position while maintaining control.
- 4. Breathing and safety: Breathe steadily throughout the exercise. Avoid collapsing into the shoulder and keep your spine in a neutral position.
Physiological Impact
Caloric Benchmarking
Connected categories of current exercise
Canoeing & Kayak - Trunk Rotation & Balance
22 Exercises
Chest
21 Exercises
Rugby - Collision Force & Scrum Power
21 Exercises
Track Throws (Shot Put, Discus, Hammer)
21 Exercises
Para Swimming
20 Exercises
Para Powerlifting (Paralympic Bench Press)
19 Exercises
Goalball - Auditory Reaction & Sliding Defense
9 Exercises
Running - Biomechanics & Cadence
9 Exercises
Taekwondo & Kickboxing - Kicking Velocity & Dynamic Flexibility
7 Exercises
Cycling & Spinning - Cadence & Threshold Power
6 Exercises
Rowing - Leg Drive & Lat Catch Power
6 Exercises
Table Tennis - Micro-Rotation & Hand Speed
6 Exercises
Water Polo - Aquatic Treading & Throwing
6 Exercises
Biathlon & Cross-Country Skiing - Aerobic Power
5 Exercises
Golf - Kinematic Sequence & Mobility
5 Exercises
Hurdles - Rhythm & Hip Mobility
5 Exercises
Swimming - Aquatic Propulsion & Core Streamline
5 Exercises
Alpine Skiing - Eccentric Leg Braking & Edge Control
4 Exercises
Javelin Throw - Kinetic Chain & Shoulder Integrity
4 Exercises
Powerlifting & Maximal Strength
4 Exercises
Speed Skating - Push-off Angle & Glute Power
4 Exercises
Boxing - Punch Velocity & Rotational Drive
3 Exercises
Core & Anti-Rotation
3 Exercises
Handball - Throwing Velocity & Change of Direction
3 Exercises
Legs - Quadriceps
3 Exercises
MMA & Combat - Explosiveness & Grip
3 Exercises
Tennis - Rotational Power & Footwork
3 Exercises
Volleyball - Spike Power & Block
3 Exercises
Badminton & Squash - Reactive Agility & Deep Lunges
2 Exercises
Fencing - Explosive Lunge & Arm Precision
2 Exercises
Football - Athletic Conditioning
2 Exercises
Legs - Hamstrings & Glutes
2 Exercises
Shoulders & Deltoids
2 Exercises
Sitting Volleyball
2 Exercises
Sprint & Acceleration (Track & Field)
2 Exercises
Wrestling - Isometric Strength & Suplex Power
2 Exercises
Basketball - Vertical Jump & Footwork
1 Exercises
Hockey - Stride Power & Shooting Mechanics
1 Exercises
Judo & BJJ - Grip Strength & Ground Transitions
1 Exercises
Olympic Weightlifting
1 Exercises
Track Jumps (Long, High, Triple Jump)
1 Exercises
Wheelchair Parasport (Basketball, Rugby, Racing)
1 Exercises
