How to Perform Feet-Elevated Side Planks

What are the unique benefits of the Feet-Elevated Side Plank (FESP) compared to other core exercises? FESP offer greater challenge for the obliques, glutes and abdominals than other core exercises due to its inclined position. This incline increases the tension on these muscles which can result in increased stability, improved balance and increased strength. Furthermore, this exercise requires more effort from your shoulders while you maintain an isometric contraction throughout the movement.

Instructions

1. Get ready to solidify your core strength in a FESP! Position your spine by exhaling, locking down your ribs, and pulling them in like a well-tailored suit. Keep your tailbone tucked under and engaged throughout the entire movement – like a tightly coiled spring – so you can reap the rewards of this deceptively-challenging exercise. Hold for the allotted time, and you'll be well on your way to a more resilient core!

2. Don't be fooled by the these side planks's easy-breezy appearance – it requires a lot of core strength and stability to do correctly. Think of your body like a rigid ship, sturdy and unmovable against the tumultuous waters of life! Position yourself in an exhaled position with your ribs locked down, and your tailbone tucked under. Keep that posture throughout the exercise – or else you'll be sailing right off the plank!

3. You'll feel the effects of this powerful exercise long after you finish it – a strong core is like an anchor to anything life throws your way! So position yourself in an exhaled position with locked ribs and a tucked tailbone, and hold for the allotted time. The rewards of a resilient core await you!

4. Those few moments of uncomfortable effort will be rewarded with an impressive boost in strength – so don't be tempted to cut your plank short! Keep your spine locked down, as though you were wearing an impeccably-tailored suit. Hold for the allotted time, and you'll be able to stand tall against anything that comes your way!

What variation of FESPs can I perform with a resistance band?

One variation that utilizes a resistance band is known as the Single Arm Banded FE Side Plank. This variation requires you to start in a traditional plank position then place one end of the band around your wrist and the other end around a secure point such as a pull-up bar. Keeping your hips level with your shoulders, lift your left hand while pulling the band with your right arm. Make sure to maintain neutral spine during this exercise then reverse the movement and repeat for prescribed reps.