Instructions:
- 1Start in a high plank position with your shoulders stacked directly over your wrists
- 2Rotate your outer left foot to the right as you bend your left knee into your chest
- 3Kick your left leg under and across your body to the right
- 4Return your left leg to the start position and repeat on the right side
- 5Continue alternating sides for the desired amount of time or reps
Tips:
- Keep your core engaged throughout the movement
- Maintain a neutral neck by looking just ahead of your hands
- Try to keep your hips low and level
- If you're a beginner, you can limit the range of motion
Mastering the Plank Side Kick Through for Core Strength
The plank side kick through is an effective bodyweight exercise that targets the waist and engages multiple muscle groups. This dynamic movement not only builds strength but also enhances stability and coordination. Perfect for individuals looking to incorporate variety into their workout routine, it can be a suitable alternative to traditional side planks.
How to Perform the Plank Side Kick Through
- Start in a full plank position, ensuring your hands are directly under your shoulders and your body forms a straight line from head to heels.
- Engage your core and shift your weight onto your left hand while bringing your right knee toward your right elbow.
- From this position, extend your right leg out to the side while kicking through, aiming to maintain control and balance.
- Return to the starting plank position and repeat the movement on the opposite side.
Tips for Success
- Form is Key: Ensure your body remains aligned throughout the movement to maximize effectiveness and minimize injury risk.
- Slow and Steady: Perform the exercise slowly to improve muscle engagement and maintain balance.
- Warm Up: Incorporate a warm-up routine that includes stretches and mobility exercises to prepare your body for the workout.
If you find the plank side kick through challenging, consider alternatives such as modified side planks or side leg raises to build the requisite strength. As you progress, you can gradually incorporate the kick through to enhance your core workout. By mastering this exercise, you'll not only improve your waist strength but also enjoy a broader range of motion and functional fitness capabilities.