if side plank hurts your shoulders, try this!

Are you new to exercise?

​Yes?  Welcome!  Before you skip ahead to the tutorial, I highly advise you download my free Exercise Guide, designed specifically for the woman who hates exercise, like I used to!

After downloading it, you'll learn about the 5 basic types of exercise and learn how often you need to incorporate each type for maximum results.

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1. bent knees

Side plank is an amazing move for your obliques, but lots of times, it can feel like your shoulders are being worked more than your core.  Maybe you feel like your shoulder will buckle under you, that you are "falling" into your shoulder, that it shakes maybe just a bit too much...  

If this is you, you might need to regress to an "easier" version of plank where your legs can give you some extra support and let you feel your side plank more in your core.  If you are more of a visual learner, skip all the way down to the bottom to see the video explanation!
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Note that in each variation, I create a straight line from my planted elbow to my shoulder, to my opposite shoulder, to my top hand.

This is the "easiest" variation of side plank, but all that means is you have the most support possible from your legs.  By bending both your knees and stacking them on top of each other, you have a very wide base of support, giving you extra balance.  Your shoulders should remain stacked over your planted elbow and you should feel very strong and stable here.

2. kickstand

​If stacking both knees is too easy, try using only one leg for support!  To perform this variation, extend your bottom leg and plant your top foot on the ground in front of you.  Really drive that heel into the ground, use your legs to help you stay up!  This is great prep for doing a "full" side plank.  

3. "regular" side plank

​This is the standard side plank, only progress to here once you can hold the previous variation for at least 45 sec or so.  The key to side plank is to keep your feet FLEXED.  See how I point my toes straight towards the camera?  This gives me a wider base of support than if I pointed my toes (think back to the first variation where the bottom half of our leg was that sturdy base).

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4. star

​If you've mastered all the above variations, it's time to kick it up a notch!  This "star" variation really tests the stability of your shoulders and hips!  Don't be alarmed when the sides of your hips burn!  To perform this variation, simply start in regular side plank and lift that top leg!  Don't worry about lifting it super high, just high enough to put all the weight on your lower leg.

yes, you CAN use all these variations, no matter your skill level!

Even though I can do the hardest variation of side plank (not for long though...), that does NOT mean that it is the only variation I perform!  The way I determine which variation I use is by figuring out how long I want to hold side plank.  Do I want to hold it for 2 min? 1 min?  Only 30 sec?  Basically, the longer I want to hold plank, the easier variation I use and vise versa.  You can read more about that theory here and you apply the theory by using these workout cycles to build your strength each week!