How to Perform Side Plank w/ Rows

The Side Plank With Row (SPR) is an innovative way to challenge your core muscles, build strength and stability, and increase your overall fitness. By starting in the standard plank position — heels to head in a straight line with abs braced and tailbone tucked under — you’ll ensure proper form for this dynamic movement. As you pull the weight up with your shoulder blade, keep your elbow directly under your shoulder and maintain a stable core throughout. Don't let the hips sag or tilt the head; push them back instead of rotating the shoulders forward. Not only will SPR strengthen all areas of abdominal muscles from rectus abdominis to obliques but it also helps improve balance and coordination while avoiding injury. So give yourself time each day for SPR's: You'll not only look better but feel better too!

Instructions

1. Step into the world of adventure with SPR. By performing this exercise, you will be on a quest to strengthen your core and upper body while increasing your stability and balance.

2. Here you will be bold, as you must keep your body in a straight line from head to feet. Your core and glutes should be braced and your tailbone tucked under for a courageous stance.

3. Raise the arm that is on top, as if you are wielding a sword, then slowly lower it back down in control. Be sure your elbow is directly below your shoulder so you can take aim with precision.

4. Pull the weight with your shoulder blade and squeeze it inwards and downwards, as if you are shooting an arrow from a bow. Never let your hips falter or your foe will best you.

5. Make sure to look straight ahead, never tilt your head or rotate your shoulders forward lest you lose this battle. Keep your core tight and ensure you are in proper form to protect against any injury. Good luck, warrior! With SPR, victory will be yours.

SPR is like a beautiful sailing ship navigating the sea. Every aspect of the exercise — from the feet and hips on the ground to the strength of your arms holding you up — must work together in order to keep you steady and balanced. As you perform each rep, you feel your muscles responding to your commands and working together to propel you forward. Even the slightest misstep can throw you off balance and cause you to sink — so be sure to maintain proper form and keep your core tight! With each row, you become stronger and your boat more seaworthy as it continues its voyage out into the open waters. Before you know it, SPR will have you sailing towards your fitness goals!

Victory is yours! Sail on!