Side Plank Pulse is a variation of the traditional side plank exercise that adds an extra element of challenge by incorporating pulsing movements. This exercise primarily targets the obliques, shoulders, and core muscles.
Muscle Groups:
Deltoids
Hips
Core
Muscles:
Rear Deltoid (Shoulder)
Hip Abductors
Anterior Deltoid (Shoulder)
Obliques
Lateral Deltoids (Shoulder)
How to perform
To perform a Side Plank Pulse, follow these step-by-step instructions:1. Start by lying on your side on an exercise mat. Place your elbow directly under your shoulder and stack your feet on top of each other.
2. Engage your core muscles and lift your hips off the mat, coming into a side plank position. Your body should form a straight line from your head to your heels.
3. Once you are stable in the side plank position, lower your hips slightly towards the mat and then lift them back up in a pulsing motion. This movement should be controlled and small, focusing on engaging the obliques.
4. Continue pulsing for 20-30 seconds, making sure to keep your hips lifted and your core engaged throughout the exercise.
5. After completing the pulses on one side, switch to the other side and repeat the exercise.
It is important to maintain proper form during the Side Plank Pulse exercise to avoid any strain on the lower back. Make sure to keep your body in a straight line, engage your core muscles, and avoid sagging or arching your back. Start with a few repetitions and gradually increase the intensity and duration as you build strength and stability.
Equipment required
No equipment required