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Following on from last month’s article on Plank training, this month we are focusing on the Side Plank and three variations of it.
Where the Plank focused mainly on the abdominals, the Side Plank focuses on the obliques (the muscles that are located on the sides of the midsection of the abdomen). Training this muscle will strengthen the core and also plays an important role in averting back pain.
The Side Plank can be as easy or as hard as you want to make it. It is an isometric core strength exercise that involves maintaining a position for the desired amount of time.
By varying the duration of each Side Plank, the workout below can be adjusted to suit all levels of fitness. Perform all 3 of the Plank variations back to back for the desired amount of time before resting for 30 seconds.
If you want to see a notable difference, perform 2 – 3 times a week. If you wanted to take the exercise up a notch from the isometric exercises described below, you can raise and lower the hips to increase the burn!
l5 minute jog on the spot
l5 minute mobilisation exercises
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
l5 minute jog on the spot
l5 minute static stretches
Intensity: Moderate – High
Duration: Beginner 30 seconds Intermediate: 45 seconds
Advanced: 60 seconds
Rest Between Sets: 30 seconds
Frequency: (per week): 2-3
Method: Isometric training
Primary: Obliques
Secondary: Abdominals, Deltoids
Primary: Obliques
Secondary: Abdominals, Deltoids, Triceps
Primary: Obliques
Secondary: Abdominals, Deltoids, Triceps, Quadriceps
Content from Inside Time.
Following on from last month’s article on Plank training, this month we are focusing on the Side Plank and three variations of it.
Where the Plank focused mainly on the abdominals, the Side Plank focuses on the obliques (the muscles that are located on the sides of the midsection of the abdomen). Training this muscle will strengthen the core and also plays an important role in averting back pain.
The Side Plank can be as easy or as hard as you want to make it. It is an isometric core strength exercise that involves maintaining a position for the desired amount of time.
By varying the duration of each Side Plank, the workout below can be adjusted to suit all levels of fitness. Perform all 3 of the Plank variations back to back for the desired amount of time before resting for 30 seconds.
If you want to see a notable difference, perform 2 – 3 times a week. If you wanted to take the exercise up a notch from the isometric exercises described below, you can raise and lower the hips to increase the burn!
l5 minute jog on the spot
l5 minute mobilisation exercises
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
A1: Side Plank
A2: Full Side Plank
A3: Full Side Plank With Leg Lift
Rest: 30 seconds
l5 minute jog on the spot
l5 minute static stretches
Intensity: Moderate – High
Duration: Beginner 30 seconds Intermediate: 45 seconds
Advanced: 60 seconds
Rest Between Sets: 30 seconds
Frequency: (per week): 2-3
Method: Isometric training
Primary: Obliques
Secondary: Abdominals, Deltoids
Primary: Obliques
Secondary: Abdominals, Deltoids, Triceps
Primary: Obliques
Secondary: Abdominals, Deltoids, Triceps, Quadriceps
Content from Inside Time.
If you are looking to build a healthy body and peaceful mind, try these yoga postures which use your wall as support. In each posture, notice the support from each surface through your body and your steady, even breaths. See if you can stay in each challenging position for up to 5 breaths.
Today, I sat down with Sarah Brown from She Is Not Your Rehab to discuss intergenerational trauma and the healing work she does with her husband, Matt Brown. The She Is Not Your Rehab movement began in Matt's barbershop, where he would host anti-violence workshops and support groups alongside cutting and styling hair.
Building muscle isn’t just about lifting the heaviest weights. In fact, incorporating slow-tempo exercises into your routine can offer surprising benefits for muscle growth. Here’s how.
Childhood abuse is a traumatic experience that can have a profound impact on a person's life, affecting their emotional, psychological, and physical well-being. Survivors of childhood abuse often struggle to cope with the emotional scars and memories of their traumatic experience, leading to feelings of guilt, shame, and isolation. However, with the right coping mechanisms and support, it is possible to heal and recover from childhood abuse.
About Time Media acknowledges the traditional owners of the lands across Australia and particularly acknowledges the Wurundjeri people of the Kulin nation, traditional owners of the land on which About Time Media is based.
We acknowledge the continuing impacts of the criminal legal system on First Nations people, including disproportionate rates of incarceration and deaths in custody, which remain a national shame.
We pay deep respect to Elders past and present, and all families of those who have lost loved ones in prison.
© About Time Media Ltd.
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