Article on Side Planks as a Core Fitness Exercise

[boogielicious]

From golfdigest.com

http://www.golfdigest.com/blogs/the-loop/2015/01/fitness-friday-new-research-sa.html

Quote:

Fitness Friday: New research says this is the core exercise for you

By Ron Kaspriske

Hopefully by now you've given up sit-ups and crunches as your go-to core exercises. Biomechanics experts have proven that they put too much unnecessary stress on the lower part of your spine. And if you're finding that standard face-down planks are boring or aren't challenging enough, try the side plank, says Golf Digest fitness advisor Ralph Simpson ( @RalphSimpsonPT ). Simpson was a trainer on the PGA Tour for several years and has his own practice in Whitefish, Mont.

New research published in Sports Health indicates that the side plank or bridge will trigger some of the highest muscle activity in the oblique and deep abdominal muscles when compared to other planking exercises. Why are planks important? They train the core muscles to stabilize the body when you swing, which is crucial to staying in balance and making solid-and-powerful contact with the ball.

When you do these type of planks, make sure the forearm you're resting on is directly under your shoulder, Simpson says. Also keep your legs and spine as straight as possible. "Try to hold the position for as long as you can. Then switch sides and repeat for the same duration."

Quote:

If you want to combine this side plank with a challenging front plank, try this physio-ball version taught by Golf Digest fitness advisor Ben Shear ( @ben_shear ). Click on the video below to see trainer Ryan Anderson demonstrate.

Video:

[iacas]

Yes, but can you do it with a kettle bell?

[boogielicious]

Yes, but can you do it with a kettle bell?

I suppose!

I did both these exercises yesterday.  The one on the ball made the plank much harder.  I usually do a plank for 60 seconds. The added movement made it harder even though I was elevated, which should have made it a bit easier.

[bpeezer]

I suppose!

I did both these exercises yesterday.  The one on the ball made the plank much harder.  I usually do a plank for 60 seconds. The added movement made it harder even though I was elevated, which should have made it a bit easier.

You can also mix it up by putting your feet on the ball.  There's plenty of variations to keep planks interesting and worthwhile, regardless of your level of fitness.

[boogielicious]

Quote:

Originally Posted by boogielicious

I suppose!

I did both these exercises yesterday.  The one on the ball made the plank much harder.  I usually do a plank for 60 seconds. The added movement made it harder even though I was elevated, which should have made it a bit easier.

You can also mix it up by putting your feet on the ball.  There's plenty of variations to keep planks interesting and worthwhile, regardless of your level of fitness.

Thanks.  I've done that version too.  It is good to mix it up.