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