Side Plank Challenge

Welcome to the side plank challenge!

Since I still have my boot on due to my broken toe, I am using pics I found from last year!

Try and get this in every day this week and if you want to challenge yourself add continue the squat hold challenge from last week and add your side plank ;)

This week’s challenge was inspired by my kids since they were being silly holding pumpkins as weights while doing a side plank for their soccer training…so side plank holding up a pumpkin it is for this week!

This week’s challenge was inspired by my kids since they were being silly holding pumpkins as weights while doing a side plank for their soccer training…so side plank holding up a pumpkin it is for this week!

Below you will find different variations of the side plank for each level going from the easier modification to the harder more challenging one at the end!

Hold the side plank for 20-30 sec or try and challenge yourself to hold for as long as you can…Make sure hips are facing forward and that you elbow is in line with your shoulder as you hold.

Variation #1: Side plank on your knees. Hold the position for 20-30 sec and build up from there. Once that gets easier you can try and lift up and down your hips (keep hips facing forward) for 15x.

Variation #1: Side plank on your knees. Hold the position for 20-30 sec and build up from there. Once that gets easier you can try and lift up and down your hips (keep hips facing forward) for 15x.

Next step: hold up a weight and since Halloween is right around the corner why not hold up a pumpkin!

Next step: hold up a weight and since Halloween is right around the corner why not hold up a pumpkin!

Variation #2: One knee down, one leg up and hold the position for 20-30 sec and build up. Like in variation #1, you can lift your hips up and down for a little more of a challenge.

Variation #2: One knee down, one leg up and hold the position for 20-30 sec and build up. Like in variation #1, you can lift your hips up and down for a little more of a challenge.

Variation #3: Hold a regular side plank, 1st step arm up and then for more of a challenge hold up your pumpkin or weight! Hold 20sec-45sec to start and build up. Next step, you can lift you hips up and down for 15-20x.

Variation #3: Hold a regular side plank, 1st step arm up and then for more of a challenge hold up your pumpkin or weight! Hold 20sec-45sec to start and build up. Next step, you can lift you hips up and down for 15-20x.

Variation #4: Put your feet up on a foam roller or something elevated to make it more challenging! Hold your arm up and as an extra challenge hold up your pumpkin or weight…Hold for 20-45sec and build up or lift hips up and down 15-20x

Variation #4: Put your feet up on a foam roller or something elevated to make it more challenging! Hold your arm up and as an extra challenge hold up your pumpkin or weight…Hold for 20-45sec and build up or lift hips up and down 15-20x

Variation #5: Try this more challenging variation with your feet on the floor or foot on a roller (or something elevated). Bring your elbow to your knee 15-20x but you can always start with 5-10x and build up!

Variation #5: Try this more challenging variation with your feet on the floor or foot on a roller (or something elevated). Bring your elbow to your knee 15-20x but you can always start with 5-10x and build up!

Have fun with these different variations and try and get your family to do it with you as a group. If you post any pics up, make sure to tag @studiovie so I can see that you are doing them!!

Happy Side Planking ;)

Let me know if you have any questions…

Jana

Jana Sedivec