Bodyweight Incline Side Plank

Description

How to Do Bodyweight Incline Side Plank

1. 1
   Setup

   Lie on your side with your bottom elbow directly under your shoulder, forearm flat on the ground, and your body in a straight line.

2. 2
   Setup

   Place your top foot on an elevated surface like a sturdy bench or chair, stacking it directly on top of your bottom foot.

3. 3

   Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your head to your elevated feet.

4. 4

   Maintain a neutral spine, keeping your hips stable and preventing them from sagging or rotating downwards.

5. 5

   Hold this elevated position for the desired duration, breathing steadily and deeply throughout the hold.

Tips

• Focus on driving through your supporting forearm and the side of your bottom foot to create a stable base and maintain proper alignment.
• Imagine a string pulling your top hip towards the ceiling to ensure your hips stay high and your obliques are fully engaged.
• Keep your gaze forward or slightly down to maintain a neutral cervical spine, avoiding unnecessary neck strain during the hold.
• To increase difficulty, extend your top arm straight up towards the ceiling, further challenging your core stability.

Common Mistakes

• ×Sagging hips: If your hips drop towards the floor, actively drive them up by squeezing your obliques and glutes to maintain a straight line from head to heels.
• ×Rounded shoulders: If your supporting shoulder rounds forward, actively push through your forearm and pull your shoulder blade back and down to keep your chest open.
• ×Looking down at feet: Avoid excessive neck flexion by keeping your head in line with your spine, gazing forward or slightly down at the floor.