Side plank work??

[Dela]

Ok, I think my body just can't/won't(??) do this type of ab work. My core I think is the weakest of all my body, but still I should be able to do more than I can, but I'm so completely spazzy when it comes to doing any side style plank work. I'm sure it looks pretty funny the back and forth wobbling going on. And if I do manage to get in a sort of ok position, the shoulder blade on the side holding me up hurts in the wrong way once I try to do the actual exercise.

Come to think of it, I have issues with the side leaning stability ball exercises too with or without weights.

They do the side plank work all the time in my kickbox class too, and I seem to be the only one who just can't do it. I try to get up on my side, but I just don't balance right, I spend so long trying to get balanced, that I miss out on most of the ab work.

I used to think, it was something I could work up to, but I'm not so sure I can. Anyone else have problems with side plank core work? Or any suggestions on getting yourself set up correctly. I'm thinking I might be better off just subbing out different ab work so I at least I can get my abs worked in some way.

I'm not upset by this, just confused as to why I just can't seem to do it.

 

[spyrosmom]

I can't do it either. If I can get settled and stable, then I get the shoulder thing, too. So, its not just you! But I can't help with the problem, just sympathize.

Nan

 

[Dela]

Hi Nan! I'll take the sympathy, it's just nice to know I'm not alone!

 

[kathryn]

Can you try doing it on your elbows? That gives a bit more stability.

Also, I'd be concerned about the shoulder hurting in the wrong way. Make sure you keep your shoulder girdle braced (shoulder blades back and down, shoulders down away from ears, push through the floor with your hands, and don't let your upper body sag, which puts stress on the shoulders. In other words, don't hang your body off your shoulders).

Try this exercise for helping strengthen the shoulders for this move:
Get in regular plank position. Then alternately retract your shoulders (scapular retraction) and spread your shoulder blades apart (scapular abduction, I think!) while pushing down through the floor. Do sets of 15 reps.

 

[Dela]

Can you try doing it on your elbows? That gives a bit more stability.

Also, I'd be concerned about the shoulder hurting in the wrong way. Make sure you keep your shoulder girdle braced (shoulder blades back and down, shoulders down away from ears, push through the floor with your hands, and don't let your upper body sag, which puts stress on the shoulders. In other words, don't hang your body off your shoulders).

Try this exercise for helping strengthen the shoulders for this move:
Get in regular plank position. Then alternately retract your shoulders (scapular retraction) and spread your shoulder blades apart (scapular abduction, I think!) while pushing down through the floor. Do sets of 15 reps.

Hey Kathryn, thanks for the shoulder suggestion, actually, I am doing them on my elbow

I can actually hold myself up better when just doing a regular side plank on my hand, but no other movements.

 

[kathryn]

Hey Kathryn, thanks for the shoulder suggestion, actually, I am doing them on my elbow

I can actually hold myself up better when just doing a regular side plank on my hand, but no other movements.

Hmm...then maybe the 'on-the-elbows' position isn't such a good idea for you (it might encourage 'slumping' and be harder to push into the floor from that postion).

You can do most side plank moves with the arm straight, but the knee of the bottom leg on the floor (for more stability). Something else to try.

 

[SirenSongWoman]

Although I haven't done any ab work besides forward planks and reverse crunches in at least a month (blame it on anti-direct ab work articles and forum posts at FigureAthlete.com). I don't have anywhere near as much trouble with side planks as forward. It's my arms. It's as if my bent arms can't take all my body weight resting on them in that position. And I can't seem to progress, either.

 

[Dela]

You can do most side plank moves with the arm straight, but the knee of the bottom leg on the floor (for more stability). Something else to try.

Thanks again, you always have such great suggestions! I'll try keeping the bottom leg bent.

 

[bitmover]

I second that, Kathryn.... you always have great suggestions on lots of topics.

-Beth

 

[dbelden1]

I can barely do regular planks, let alone the side planks right now... I have to keep working up to this... I also have a tricky shoulder on one side that gets a little tender when putting weight (either on my hand or down to the elbow) so either way I'm a bit of a one-winged bird! I'll try the knee thing too and see if that helps make any difference

Thanks for the tips!