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Side Plank

Improve your core stability and balance with this instructional video on Side Plank. Learn proper form and gain strength with each step while increasing your stability and flexibility in the comfort of your own home.

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Transcript

00:03 - 00:10This is Brent, President of B2C Fitness, discussing the side plank, yet another great core exercise.
00:10 - 00:15Most individuals do this exercise for their external obliques, or their waistline, but
00:15 - 00:20truthfully this is an incredible exercise for integrating our glute medius into our
00:20 - 00:21core work.
00:21 - 00:24So that's what we're going to focus on with Vinnie here, who's going to help us demonstrate
00:24 - 00:26this exercise.
00:26 - 00:30We do have to make a couple of slight modifications to this exercise, to really enhance the glute
00:30 - 00:32medius activation we get out of it.
00:32 - 00:35So Vinnie here is going to assume the position on one elbow.
00:35 - 00:37We're still going to mind our kinetic chain checkpoints.
00:37 - 00:40So once he gets into position here, we'll start in this position, his head is going
00:40 - 00:44to be back, his chin tucked and level, everything is pretty good there.
00:44 - 00:50We're still going to make sure he's drawn-in, and his spine is straight.
00:50 - 00:55We're going to have him, to increase glute activation, squeeze his glutes, and drive
00:55 - 00:56his hips forward.
00:56 - 01:01Now, this would be a wonderful way to start a side plank, but since Vinnie is fairly advanced,
01:01 - 01:04we're going to go ahead and take this up a notch.
01:04 - 01:11I'm going to have him straighten this leg out, keeping it off the floor, so that he
01:11 - 01:13is stabilizing completely with his glute medius.
01:13 - 01:18Now we can progress this exercise further, but this is already very challenging and holding
01:18 - 01:23this for even 30 seconds would be an incredible accomplishment.
01:23 - 01:28We're going to have Vinnie go to the straight leg version though.
01:28 - 01:32Same thing with the straight leg version, we can have one leg stacked on top of the
01:32 - 01:35other, but realize, if we do that, we are going to get the adductor of the top leg involved,
01:35 - 01:38and we want to focus on glute medius activation.
01:38 - 01:41So I'm going to have Vinnie go ahead, once again, and raise this leg.
01:41 - 01:47Again, holding this for 30 seconds would be quite a bear, but then we can go one step
01:47 - 01:52further and have him do a side lying leg raise and make this slightly more dynamic on
01:52 - 01:53top of it. Go ahead and relax, Vinnie.
01:53 - 01:54Thank you!

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