Push Up to Side Plank

Description

How to Do Push Up to Side Plank

1. 1
   Setup

   Start in a high plank position with hands directly under your shoulders, fingers pointing forward, and feet hip-width apart. Maintain a straight line from head to heels, engaging your core.

2. 2

   Lower your chest towards the floor by bending your elbows, keeping them close to your body, until your chest is just above the ground.

3. 3

   Push back up to the high plank, then immediately shift your weight onto your right hand and rotate your body to the left, extending your left arm towards the ceiling.

4. 4

   Stack your left foot on top of your right, or place it in front for more stability, and hold the side plank, maintaining a straight line from head to heels.

5. 5

   Control your movement as you return to the high plank position, placing your left hand back on the floor.

6. 6

   Repeat the push-up and transition to a side plank on the right side, extending your right arm towards the ceiling.

Tips

• Focus on controlled transitions between the push-up and side plank, avoiding jerky movements to maintain stability and engage your core effectively.
• Keep your hips lifted throughout the side plank portion, preventing them from sagging towards the floor to maximize oblique activation.
• Engage your glutes and quads during the push-up and plank phases to maintain a rigid body line and prevent your hips from dropping or arching.
• Inhale as you lower during the push-up, exhale as you push up, and maintain steady breathing during the side plank hold.

Common Mistakes

• ×Sagging hips during the side plank reduces core engagement; fix this by actively lifting your hips and engaging your obliques.
• ×Losing core tension during the push-up causes the lower back to arch; prevent this by bracing your abs tightly as if preparing for a punch.
• ×Rushing the transition between the push-up and side plank compromises stability; slow down and control the rotation, moving deliberately.