Weighted Rolling Side Plank
Muscle Groups: Abs, Obliques
Weighted Rolling Side Plank focuses on Abs, Obliques, with Shoulders, Lower Back, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Rolling Side Plank with proper form and technique.
- 1
Start by lying on your side with your legs straight and feet stacked. Hold a weight in your top hand, keeping it close to your chest.
- 2
Lift your hips off the ground to create a straight line from head to heels in a side plank position.
- 3
Extend your top arm holding the weight straight up to the ceiling, keeping your core tight and hips elevated.
- 4
Slowly rotate your torso to bring the weight towards the floor in front of you, then return to the starting position.
Tips for Success
These tips will help you perform Weighted Rolling Side Plank safely and effectively while maintaining proper form.
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Keep your core engaged throughout to prevent your hips from sagging or rotating too much.
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Avoid straining your neck by looking straight ahead, not down at the floor.
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Perform the movement slowly to maintain control and ensure proper form.
Secondary Muscles
While Weighted Rolling Side Plank primarily targets Abs, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Lower Back, Adductors, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Rolling Side Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Rolling Side Plank, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
