{"id":4936,"date":"2016-12-23T13:49:39","date_gmt":"2016-12-23T11:49:39","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=4936\/"},"modified":"2016-12-23T13:49:39","modified_gmt":"2016-12-23T11:49:39","slug":"side-plank","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/side-plank\/","title":{"rendered":"Side Plank"},"content":{"rendered":"<p>Exercise of the week!<\/p>\n<p><strong>Starting position<\/strong><\/p>\n<p>Lie on your side<!--more--> with one forearm directly below your shoulder,\u00a0legs extended with the top leg forward and the other backwards.<\/p>\n<p><strong>Execution<\/strong><\/p>\n<p>Inhale and during exhalation lift your torso in order to be aligned with your legs and head. Inhale and return to starting position. 10 reps. At the last 2 reps hold for 8\u2019\u2019-10\u2019\u2019<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-4926 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-1.jpg\" alt=\"side-plank-1\" width=\"700\" height=\"270\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-1.jpg 833w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-1-300x116.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-1-768x296.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-1-200x77.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-1-400x154.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-1-600x231.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-1-800x308.jpg 800w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><strong>Cues<\/strong><\/p>\n<p>-Keep your torso aligned with your legs and head by having your abdominals \/ PH \/ core engaged.<br \/>\n-Have the upper leg forward for better balance during exercise<br \/>\n&#8211; Control your pelvis to avoid torso rotation<\/p>\n<p><strong>Variations<\/strong><\/p>\n<p>-Free arm over your hip or behind your head or\u00a0straight towards the sky<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-4928\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-2.jpg\" alt=\"side-plank-2\" width=\"1072\" height=\"266\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-2.jpg 1072w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-2-300x74.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-2-768x191.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-2-1024x254.jpg 1024w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-2-200x50.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-2-400x99.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-2-600x149.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-2-800x199.jpg 800w\" sizes=\"(max-width: 1072px) 100vw, 1072px\" \/><br \/>\n&#8211; Rotate your upper body moving the free arm under your torso, to the ground. Legs stacked on top of each other.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-4930 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-3.jpg\" alt=\"side-plank-3\" width=\"700\" height=\"257\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-3.jpg 841w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-3-300x110.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-3-768x282.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-3-200x73.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-3-400x147.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-3-600x220.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/side-plank-3-800x294.jpg 800w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>George Chatzipaschalis , Personal Trainer, AthensTrainers\u00ae Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3294 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-150x150.jpg\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-200x200.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-300x300.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-400x400.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-600x600.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-768x768.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis-800x800.jpg 800w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/chatzipaschalis.jpg 960w\" alt=\"chatzipaschalis\" width=\"150\" height=\"150\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week! Starting position Lie on your side<\/p>\n","protected":false},"author":1,"featured_media":4932,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[680,425,678,675,679],"class_list":["post-4936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-abdominals","tag-athenstainers","tag-exercise-for-core","tag-side-plank","tag-torso-rotation"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Side Plank - AthensTrainers\u00ae<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.athenstrainers.gr\/en\/blog\/side-plank\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Side Plank - AthensTrainers\u00ae\" \/>\n<meta property=\"og:description\" content=\"Exercise of the week! 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