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The side plank, which muscles work and how to perform this exercise correctly?

To see the six-pack muscles within the abs, it is necessary to perform exercises that include the work of the abdominal muscles. The side plank position is a great option. This article will discuss this exercise, the technique of execution and how to include this within the training program.

Abdominal muscles

Many people believe that if you persistently pump the abs, you can soon achieve a six-pack. However, this is not the case. A person has these abdominal muscles since birth, but they do not look like six-packs and this is due to them being covered with a small layer of subcutaneous fat.

Of course, training will help with the appearance of the abdominal muscles, but to achieve the definition that is needed, you should first remove the excess fatty layer. A balanced diet, as well as regular physical activity, will help in this.

Due to this fatty layer being problematic for many athletes, often the light fat burner Clenbuterol is used in order to eradicate the dreaded fatty layer around the abdomen. With just three weeks of use, a user can burn large amounts of this fatty layer away in order for their abdominal muscles to become more prominent. For overweight individuals, T3 should be used alongside Clenbuterol in order to burn of the unwanted fat. This is due to T3 speeding up the body’s own metabolism and this will change the way in which your body burns and store fat to promote weight loss.

In the area of the core there are anterior abdominal muscles and obliques. Exercises for the abdominal muscles include all the muscles of the abs, but in some parts the load is greater and in some parts, much less. Therefore, it is necessary to divide the loads in order to strengthen one or another part of the abs.

Abdominal exercises

There are a lot of different movements for pumping the abs.

The main ones include:

  • The usual plank.;
  • Side plank;
  • Crunches;
  • “Riveting”;
  • “Scissors”
  • Knee and leg raises.

All exercises are divided into static and dynamic. The side plank and regular exercises are just static, since the muscles are in constant tension.

Dynamic movements contribute to the growth of the muscles and their strengthening, while static help to strengthen the muscles and tendons, while increasing their endurance. It is necessary to combine both types of loads in order to achieve the maximum results.

Training frequency

If we talk about training the abs, then the rest time between sessions may be small. The abdominal muscles are a fairly small group of muscles, so they do not take much time to recover. For larger groups, for example, the back, chest or legs, it takes much longer to regenerate.

The best option would be to arrange workouts for the abs every other day. One day will be enough for recovery.

In general, it is best to perform abs exercises between the sets of the main workout (for example, on the leg day), since a small group of muscles can be trained together with other larger groups.

To increase the time in a regular plank or a plank on the side, you need regularly workout. Therefore, these static exercises can be performed every day if need be.

Working muscles

Many people are concerned about the question of which muscles work in the side plank. In this exercise, mainly the stabilizing muscles act. The oblique and transverse abdominal muscles, the lower back, the gluteal muscles, the deltoid muscles, and the triceps are included in the work.

The advantage of the side plank is that a large number of muscle groups act during its performance. Therefore, with the help of this exercise, you can get the whole body in shape.

Performing technique

The standard side plank is most convenient to perform on a special yoga mat. In this case, the elbows will rub less.

Correct technique for performing the side plank on the elbows:

  1. The initial position is lying on the right or left side.
  2. Lean on the elbow so that the forearm completely touches the floor.
  3. Place one leg on top of the other.
  4. Due to the strength of the legs and the abs, rise the hips off the floor, resting on the lying elbow and stay in this position.
  5. The second hand should be placed on the other side from above for support.

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