WHAT IS THE LATERAL PLANK?


The lateral plank is a common exercise to strengthen the abdominal area. It is a variation of the conventional plank that complicates its execution. This exercise is executed differently than the front platnk, so it works the abdomen in a different way, thus varying the musculature involved. The lateral plank is an exercise that focuses on working the muscles of the lateral abdominals: rectus abdominus, abdominal obliques, deltoid anterior and posterior.

The correct execution of the laterl plank is:
  • Stand sideway to the ground.
  • We support a forearm on the ground and we raise until we are only in contact with the forearm (close to the ground) and feet with the ground.
  • The arm supported must be flexed, approximately, to 90º.
  • The elbow has to form a straight line with the shoulder
  • Maintain a neutral position in the area of the scapulae, there is no need to generate a kyphosis or a cervical lordosis.
  • Maintain the natural curvature of the lower back without generating lordosis or kyphosis of the lumbar region.
  • The head should be standed aligned with the rest of the body without looking down as it would generate a cervical kyphosis.
  • Feet should be together and legs straight. If the balance is lost, one leg can be advanced with respect to the other to facilitate the execution of the exercise.
  • The arm that is not supported on the floor can be placed perpendicular to the body, with the elbow extended to favor balance.
  • Feet, hips, shoulders and head should be aligned, fot this it is essential to make a strong abdominal contraction.



The lateral plank is a complete and, at the same tim, a complex exercise. It is essential to execute correctly to avoid injuries. For this, it is necessary to have strength in the abdominal region. In order to be able to reach the base exercise (lateral plank) in the following publication I will develop the regression of the lateral plank.

You could find more information in this link:
https://drive.google.com/open?id=1TVOaZIcsyGzg7jl4Qy5g76osJu5FyvzG

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