If you’ve been trying to strengthen your core and improve your balance, you may have incorporated the side plank star abductor into your exercise routine. However, if you’re one of the many who struggle to execute this move effectively, don’t worry – you’re not alone. It’s common for individuals to experience difficulty with this exercise due to weak muscles or poor form. Luckily, with the right guidance and practice, you can master the side plank star abductor and take your fitness to the next level. In this blog post, we’ll provide tips and tricks to perfect your form and effectively strengthen your core with the side plank star abductor.
Side Plank Star Abductor Summary
- Primary Muscles: Obliques
- Secondary Muscles: Adductors, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilis, Iliocastalis lumborum, Iliocastalis thoracis, Latissimus dorsi, Levator Scapulae, Pectineus, Pectoralis major, Pectoralis minor, Psoas major, Quadratus lumborum, and Tensor Fasciae Latae
- Equipment: Body Weight
- Mechanics Type: Compound
- Force: Push
- Utility: Auxiliary
Side Plank Star Abductor Instructions
- Get down on your side on a mat or floor.
- Plant on your forearm beneath your shoulder perpendicular to your upper body.
- Position your upper leg directly on top of your plant leg with your body straight from head to toe.
- Raise your upper leg to vertical while pointing your upper arm in the air, making a star.
- Then, lower your leg and arm back down and repeat.
- Conduct 8-12 reps on this side, switch to the other side and repeat for another set of equal reps.
Video Tutorial
Side Plank Star Abductor Muscles
Target (Agonist)
Synergists
- Adductors
- Hip
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
- Gracilis
- Iliocastalis lumborum
- Iliocastalis thoracis
- Latissimus dorsi
- Levator Scapulae
- Pectineus
- Pectoralis major
- Pectoralis minor
- Psoas major
- Quadratus lumborum
- Tensor Fasciae Latae
Dynamic Stabilizers
- None
Stabilizers
- Iliocastalis lumborum
- Iliocastalis thoracis
Antagonist Stabilizers
- None
Benefits of Side Plank Star Abductor
The Side Plank Star Abductor exercise is a great way to add strength training to your fitness routine. The primary muscle group targeted is the obliques, which helps build stability and improve core strength. In addition to building strength in the obliques, this exercise also engages the muscles of the glutes and hamstrings, allowing for improved balance, posture, and coordination. It also helps to improve shoulder flexibility, as well as helping to tone the arms. By incorporating this exercise into your strength training routine, you will be able to reap a variety of benefits that will help improve your overall fitness level.
Tips for Performing Side Plank Star Abductor
You’ve come to the right place if you’re motivated to enhance your side plank star abductor performance. Using these tips will allow you to take full advantage of this amazing workout. You’ll be able to shape your obliques muscles, and minimize your chance of injury. So let’s begin now and see what these tips may achieve for you.
- Maintain Proper Form: When performing the Side Plank Star Abductor, it is important to keep your body in a straight line from head to toe. This will ensure that you are engaging the correct muscles and that you are getting the most out of the exercise. The benefit of maintaining proper form is that it will help you maximize your results and reduce the risk of injury.
- Don’t Rush: When performing the Side Plank Star Abductor, take your time. Performing this exercise too quickly can result in ineffective form, which can lead to a lack of results or potential injury. Slow and steady wins the race when it comes to this body weight exercise.
- Breathe: Proper breathing is essential when conducting any type of exercise, but especially during body weight exercises like the Side Plank Star Abductor. Taking deep breaths will ensure that your muscles are receiving the oxygen they need to carry out the exercise and allow you to get the most out of your workout.
Benefits and Tips Video
Frequent Mistakes To Avoid
Staying away from errors can be the distinction between a productive training session and an injury when executing side plank star abductor. Additionally, getting optimal results from this exercise requires appropriate form, and avoiding perform typical errors can allow you to perform the exercise correctly and achieve optimal results. Not only can preventing these mistakes increase your strength, but also can help you feel more assured and motivated when at in the gym. So it is time for you to maximize your results from this exercise and enjoy the benefits of a successful workout.
- Not doing the exercise correctly: People often incorrectly perform the Side Plank Star Abductor exercise, which can cause unnecessary strain on the body and also limit the effectiveness of the exercise.
- Not having enough control: Without proper control of your body during the exercise, you won’t be able to maximize its effectiveness or get the most out of it.
- Not using proper form: When you don’t use proper form when performing the Side Plank Star Abductor, you risk injury and you won’t be able to target the right muscles.
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Variations and Complementary Exercises
The Side Plank Star Abductor is an excellent exercise for strengthening the core, glutes, and upper body. To increase the challenge and target different muscle groups, there are a variety of variations, complementary, or alternative exercises that can be used. Below is a list of exercises to try.
Side Plank Leg Raise
The Side Plank Leg Raise is an excellent complementary or alternative exercise to the Side Plank Star Abductor. This exercise targets the core and obliques, as well as the glutes and hips. It strengthens the abdominal muscles and helps improve posture and balance. To perform this exercise, start in a side plank position, with the feet stacked and the body straight. Lift the top leg up until it is parallel to the floor and hold for a few seconds. Return the leg to the starting position and repeat. As with any exercise, it’s important to use proper form to ensure maximum benefit and avoid injury.
Side Plank Knee Tuck
The Side Plank Knee Tuck is a great complementary exercise for the Side Plank Star Abductor. It works the core, arms and obliques in the same way, but adds a dynamic movement to challenge your balance and stability. To do the Side Plank Knee Tuck, start in a side plank position with your feet together, and lift your top leg up towards your chest as you bring your knee towards your elbow. Then lower your top leg back to the starting position and repeat. This exercise can be done with just body weight, or add resistance by holding a light weight or a medicine ball.
Side Plank Knee Raise
Side Plank Knee Raise is a great complementary exercise to Side Plank Star Abductor. It targets the same obliques and core muscles while engaging the shoulders and arms as well. To do this exercise, start in a side plank position with your right hand on the ground and your left foot slightly in front of your right. Lift your left knee up towards your right elbow, pause, then lower back down. Do 10-15 reps and then switch sides. This exercise is a great way to add intensity to your routine while increasing core strength and stability.
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Side Plank Hip Dip
Side Plank Hip Dip is an alternative or complementary exercise to Side Plank Star Abductor. It targets the same muscles while offering a different angle of resistance. To perform this exercise, begin in a side plank position with your feet stacked and your top arm bent at the elbow. Slowly lower your hips and hips towards the floor and then raise them back up. This exercise helps to strengthen and tone the obliques, hip flexors, and abductors, which are all important muscles for developing core stability.
Side Crunch
Side Crunch is an excellent complementary or alternative exercise to Side Plank Star Abductor. It is performed in a similar way, but instead of lifting the legs out to the sides, you crunch them up towards the chest. This exercise focuses on strengthening and toning the obliques and external abdominal muscles, as well as increasing core strength. It can also help improve balance and flexibility, as you must maintain your body’s alignment and stability while performing the movement. As with Side Plank Star Abductor, Side Crunch should be done in sets of 8-15 repetitions and can be completed using either body weight or weights depending on fitness level.
Side Bridge Twist
The Side Bridge Twist is an excellent complementary or alternative exercise for the Side Plank Star Abductor. This exercise begins in a side plank position, but instead of bringing the top leg up and out to the side, you will twist your body, bringing the top knee towards your elbow. This movement helps to target the obliques and core muscles, while also working the glutes and hip abductors. The Side Bridge Twist helps to build strength in the same muscles as the Side Plank Star Abductor, but with a slightly different emphasis on the twist. It can be done as a standalone exercise or combined with the Side Plank Star Abductor to create a more dynamic and challenging workout.
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Opposing Complementary Exercises
Engaging opposing muscle groups is an important part of any workout routine. This helps to ensure that your body is properly balanced and all muscles are receiving the necessary attention and exercise. By incorporating exercises that work the opposite muscle groups of Side Plank Star Abductor into your routine, you can ensure that you’re getting a well-rounded workout. Below are some exercises that complement Side Plank Star Abductor and work the opposing muscle groups.
45 Degree Hyperextension
The 45 Degree Hyperextension is a great exercise to complement the Side Plank Star Abductor. This exercise works the lower back muscles, glutes, and hamstrings, which are all opposing muscle groups to those that the Side Plank Star Abductor targets. The 45 Degree Hyperextension helps to strengthen and tone these muscle groups and provides support for the hip joint and spine. It is a great way to balance out the Side Plank Star Abductor and ensure that all muscle groups are being worked in a balanced way.
Straight Leg Cable Pull Through
The Straight Leg Cable Pull Through is an excellent complement to the Side Plank Star Abductor as it works the opposite muscle group. This exercise helps to strengthen and build the hamstrings and glutes, which are important in stabilizing the body during the Side Plank Star Abductor. It also helps improve balance and coordination, further helping with proper form when performing the Side Plank Star Abductor. The Straight Leg Cable Pull Through also works the core muscles, which helps to support the body during the Side Plank Star Abductor. With both exercises working together, you can be sure that your lower body is getting a complete workout.
Bird Dog Plank
The Bird Dog Plank is a great complementary exercise to Side Plank Star Abductor, as it works the opposing muscle group. By performing the Bird Dog Plank, you are engaging your back muscles, while the Side Plank Star Abductor focuses on the abdominal and oblique muscles. Bird Dog Plank also strengthens your core, arms and shoulders. It is important to maintain good form throughout the exercise to ensure maximum benefit.
Sculpt Your Abs To A Star-Level With Side Plank Star Abductor!
Are you tired of doing endless crunches and sit-ups to try and sculpt your abs to a star-level? Look no further than the side plank star abductor! This exercise targets not only your abdominal muscles but also your obliques and outer thighs. By incorporating this move into your workout routine, you can tone and strengthen multiple areas of your body, all while getting one step closer to achieving your fitness goals. So, what are you waiting for? Give the side plank star abductor a try and feel the burn in all the right places!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Abs Bodyweight Exercises
