https://www.exercise.com/exercises/side-plank-and-reach-under

Side Plank w/ Rotation

Calisthenics / Pilates / Total Body / Yoga / Expert

0 ratings

Equipment Needed

  • Exercise Mat

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 16
    average time
  • 100
    best time
  • 9
    times logged
  • #141
    popularity rank

Average Sitewide Side Plank w/ Rotation Time

  • 16
    average time
  • 100
    best time
  • 9
    times logged
  • #146
    popularity rank

Average Male Side Plank w/ Rotation Time

  • 0
    average time
  • 0
    best time
  • 0
    times logged
  • #319
    popularity rank

Average Female Side Plank w/ Rotation Time

How to do Side Plank w/ Rotation:

Muscles Worked

Details

side plank w/ rotation is a calisthenics, pilates, total body, and yoga exercise that primarily targets the obliques and to a lesser degree also targets the glutes, lower back, shoulders and abs ...more

side plank w/ rotation is a calisthenics, pilates, total body, and yoga exercise that primarily targets the obliques and to a lesser degree also targets the glutes, lower back, shoulders and abs.

The only side plank w/ rotation equipment that you really need is the following: exercise mat. There are however many different side plank w/ rotation variations that you can try out that may require different types of side plank w/ rotation equipment or may even require no equipment at all.

Learning proper side plank w/ rotation form is easy with the step by step side plank w/ rotation instructions, side plank w/ rotation tips, and the instructional side plank w/ rotation technique video on this page. side plank w/ rotation is a exercise for those with a expert level of physical fitness and exercise experience. Watch the side plank w/ rotation video, learn how to do the side plank w/ rotation, and then be sure and browse through the side plank w/ rotation workouts on our workout plans page!

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Tips

  1. Brace your core as if you were about to be punched in the gut.
  2. Breathe deeply while keeping your core tight.
  3. Do not let your hips sag. This is very important.
  4. Try to twist as far as you can. The goal is to twist till your chest is parallel to the ground.

Variations

  1. While in a side plank, raise your top leg up and swing back and forth. This variation is called a plyometric side plank.
  2. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
  3. Place feet on a Swiss ball or an elevated bench.
  4. While in a side plank, roll inward into a traditional plank with your weight resting on both your elbows and forearms. Hold each position for 5 seconds.

Other Names

  • Side Plank Rotation
  • Rotational Side Plank
  • Side Plank And Reach Under

Types

  • Force Type: N/A
  • Mechanics Type: Compound

No Reviews yet.

Equipment Needed

  • Exercise Mat

Similar Exercises

Featured Plans

Tips

  1. Brace your core as if you were about to be punched in the gut.
  2. Breathe deeply while keeping your core tight.
  3. Do not let your hips sag. This is very important.
  4. Try to twist as far as you can. The goal is to twist till your chest is parallel to the ground.

Variations

  1. While in a side plank, raise your top leg up and swing back and forth. This variation is called a plyometric side plank.
  2. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
  3. Place feet on a Swiss ball or an elevated bench.
  4. While in a side plank, roll inward into a traditional plank with your weight resting on both your elbows and forearms. Hold each position for 5 seconds.

Other Names

  • Side Plank Rotation
  • Rotational Side Plank
  • Side Plank And Reach Under

Types

  • Force Type: N/A
  • Mechanics Type: Compound