back muscles, also targets the gluteus medius and gluteus minimus in the hips, as well as the adductor muscles located in the inner thigh.
The side plank primarily works muscles in your core. It strengthens abdominal and back muscles, particularly the transversus abdominis, rectus abdominis, obliques and quadratus lumborum. It also targets the gluteus medius and gluteus minimus in the hips, as well as the adductor muscles located in the inner thigh. Easier Version. If you are not quite able to perform a side plank on the elbow with good form, you can modify the exercise to strengthen many of the same muscles. Instead of extending your legs, bend your knees so your forearm and the side of one knee support your body weight. The plank exercise can be performed with front or side variations. Photo Credit Ingram Publishing/Ingram Publishing/Getty Images. The plank is an isometric exercise that targets your abdominal and back muscles, and it’s used for developing core strength and balance. Abs of Steel. The main muscles contracted by the plank are the rectus abdominis and the hard-to-reach transversus abdominis. These are the muscles in your belly, and the muscles that sit in between your belly and your side muscles. Introduction to the Side Plank. The side plank is an isometric exercise that targets the abdominal muscles, primarily the obliques. It is very effective when used for core conditioning and strength training. It can be performed as either a static hold, or dynamically by moving the hips up and down. Instructions. 1  Lie on your side on a mat. 2  Position your elbow directly below your shoulder and perpendicular to your body. 3  Place your upper leg directly on top of the lower leg. 4  Straighten the knees. 5  Straighten the waist so that the body is rigid and raises upwards. 6  Hold this position for as long as possible. The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include: 1  Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus. Muscles involved in the side plank include: 1  Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques. 2  Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstring It’s also a versatile exercise with a few key variations, such as the side plank with either a bent leg or a straight knee. Isometric exercises develop muscles by engaging them in a prolonged held position, meaning there is less wear and tear on joints such as the elbow and wrist. Abs of Steel. The main muscles contracted by the plank are the rectus abdominis and the hard-to-reach transversus abdominis. These are the muscles in your belly, and the muscles that sit in between your belly and your side muscles. Muscles Used in the Plank Exercise: All of your core muscles are used during the plank exercise including: rectus abdominus, transverse abdominals, lower back extensors, and even a slight use of the obliques and abdominals groups. The plank exercise is a great way to build endurance in the abdominals as well as the back, and the stabilizer muscles. Building on the core muscles this exercise can prove quite more effective than most other ab exercises in a shorter period of time. The side plank also works several other muscles that provide additional stability as you hold the position. These muscles include the gluteus maximus, the quadriceps on the front of your thighs and the hamstrings on the back of your thighs. Easier Version. If you are not quite able to perform a side plank on the elbow with good form, you can modify the exercise to strengthen many of the same muscles. Instead of extending your legs, bend your knees so your forearm and the side of one knee support your body weight.
http://healthyliving.azcentral.com/muscles-side-plank-elbow-work-4709.html http://www.livestrong.com/article/520533-muscles-contraction-during-plank-exercise/ http://coreworkout.net/exercises-by-body-part/abdominal-exercises/side-plank/ https://en.wikipedia.org/wiki/Plank_%28exercise%29 http://www.livestrong.com/article/520533-muscles-contraction-during-plank-exercise/ http://www.directlyfitness.com/store/plank-exercise/ http://healthyliving.azcentral.com/muscles-side-plank-elbow-work-4709.html
what muscles in activated during plank