Side planks” are recommended for toning the flanks. The appeal of this exercise is that it can be done anywhere, does not require any muscle training equipment, and is easy to do. In this article, personal trainer Mr. Oshima will show you how to do the “side plank” effectively and correctly.
Suponsered by
What is the proper way to do a side plank?
The side plank, a type of body weight training, may look simple because there are no major movements, but in fact, there are many points to keep in mind. If you keep doing it with an incorrect posture, it is difficult to see results, so it is important to practice it with correct form. First, check out the video to see how to do it!
(1) Extend the legs in front and behind each other, with the toes facing forward. (2) Stand by with your elbows directly below your shoulders so that they are perpendicular to the floor. Be careful not to place your elbows on the outer side of your body, as this will cause your posture to collapse and you will be supporting your body only with the strength of your arms, which will make it difficult to work on your sides.
(2) Lift your body so that your head and feet are in a straight line. Hold this posture for 30 seconds, being careful not to raise the hips too much, rotate the pelvis, or shake the body. The trick is to keep your gaze focused on a single point and to keep your head down. If the gaze is not fixed or the head is down, the posture is likely to collapse. The goal is three sets on each side. If it is too hard, decrease the number of seconds, and if you are still not satisfied, try a one-minute challenge.
![What are the specific 5 changes that muscle training can bring to a man? [“The truth as experienced by practitioners.”]](https://otokomaeken.com/wp-content/uploads/2023/12/3ecb709c1f1613850249ba743b4b1457-630x331.jpg)
