Are you tired of doing endless crunches and still struggling to find that toned core you’ve been dreaming of? Have you tried every exercise in the book to no avail? Don’t worry, you’re not alone. Many people struggle to correctly engage their core muscles while performing exercises, leading to a lack of progress and frustration in their fitness journey. The good news is, the star plank exercise could be the solution you’ve been searching for. In this post, we will show you how to properly perform the star plank and how it can help you achieve the core strength you desire.
Star Plank 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
Star Plank Instructions
- Lie on your side on a mat.
- brace your forearm on the mat under your shoulder perpendicular to your body.
- Straighten your body from your lower foot to your head.
- Raise your top leg in the air and point your non-brace hand straight to the sky or ceiling.
- Keep your body ridged and hold the star plank position.
Video Tutorial
Star Plank 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
- Levator Scapulae
- Trapezius – Upper
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Star Plank
The Star Plank is an excellent exercise for strengthening and toning the obliques, as well as the entire core. This exercise requires you to hold a plank position while also engaging your obliques, as you move your arms and legs out in a star shape. This movement will challenge your balance and stability while also strengthening your oblique muscles. Performing this exercise regularly can help improve posture, reduce back pain, and improve overall core strength. Additionally, it can help with muscular endurance, which is essential for any athlete or fitness enthusiast.
Tips for Performing Star Plank
You’ve come at the right location if you desire to forge ahead your capability to perform star plank. These tips will allow you to fully benefit from this wonderful exercise and make the best of its results. You will shape your obliques muscles, and even reduce your chances of developing an injury. It is time to begin and take a look at how these suggestions will benefit you.
- 1. Make sure to warm up: A proper warm-up is important for any exercise, and the Star Plank is no exception. This will help your body become more limber and decrease the risk of injury.
- 2. Start slow and increase duration: When you first start doing the Star Plank, don’t try to hold it for too long. Start with a few seconds and gradually increase the duration as your body gets stronger.
- 3. Focus on proper form: Make sure that your body is in the correct form during the Star Plank. Keep your core tight and your back straight, and don’t let your hips sink or rise too much. Doing this will ensure that you get the most out of your workout and reduce the risk of injury.
Benefits and Tips Video
Frequent Mistakes To Avoid
Staying away from mistakes can be the distinction between a productive training session and an injury when executing star plank. Also, in order to maximize your benefits of the exercise, proper form is essential. Through preventing these frequent mistakes, you can raise your ability to achieve the results you want. But don’t worry, it’s not nearly as hard as it might appear. You can execute the exercise safely and effectively by avoiding the errors to prevent and by executing the proper steps. So it is time for you to optimize the impact of this exercise and enjoy the benefits of a productive workout.
- 1. Not Engaging the Core Muscles: Planking requires full body engagement and many women forget to engage their core muscles, which can put unnecessary strain on the lower back and leave the body unsupported.
- 2. Improper Form: Poor form can lead to improper muscle engagement and put you at risk of injury. Make sure to keep your body in a straight line with your shoulders directly over your wrists and your neck and head in line with the spine.
- 3. Holding the Plank for Too Long: When planking, it’s important to listen to your body and understand when it’s time to stop. Holding the plank for too long can lead to fatigue, which can make it harder for your body to stay engaged and supported during the exercise.
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Variations and Complementary Exercises
The Star Plank is a great exercise for strengthening the core and toning the abs, but it can be difficult to maintain for long periods of time. For those looking for a variation, or for a way to get similar results without having to hold the plank for as long, here are some alternative exercises that work similar muscles as the Star Plank.
Side Plank Star Abductor
Side Plank Star Abductor is an excellent complementary or alternative exercise to Star Plank. It focuses on developing strength in the obliques and shoulders, as well as the core muscles of the trunk and abdominals. The move involves lying on one’s side with the feet together, then raising the top leg to form a star shape. The hip should be kept straight and not dipping down, and the top arm should be placed in front of the body for stability. This exercise helps to strengthen the side of the body and also helps to improve balance. Additionally, Side Plank Star Abductor can be used to target different muscle groups than Star Plank, making it an excellent alternative exercise.
Side Plank Leg Raise
The Side Plank Leg Raise is an excellent complementary or alternative exercise to the Star Plank. This exercise works the side of your core, hips, and shoulders while also strengthening your legs. To perform this exercise, you start in a side plank position with your feet together, and then lift one leg straight up while keeping your torso stable. This will help to build strength and stability in your core, which will help to support your body during the Star Plank. Additionally, this exercise also helps to improve balance and coordination, which can improve your performance in the Star Plank.
Side Plank Knee Tuck
Side Plank Knee Tuck is an excellent alternative or complementary exercise to the Star Plank. This exercise focuses on strengthening the core and shoulder muscles and helping to improve balance. It also works on the obliques, hip flexors and glutes. To perform the exercise, start in a side plank position with your feet stacked and your top elbow directly beneath your shoulder. Lift your hips up off the ground and then bring your top knee up towards your chest. Lower back to the starting position and repeat. Side Plank Knee Tuck is an effective variation that helps to improve core strength, balance and stability, making it a great alternative or complement to the Star Plank exercise.
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Side Plank Knee Raise
Side Plank Knee Raise is a great complementary or alternative exercise for Star Plank. This exercise works the obliques, core and stabilizer muscles of the hips. To perform Side Plank Knee Raise, start in a side plank position with your feet stacked and body in a straight line from head to toe. Then, raise your top knee up to your chest while keeping your hips stable and core engaged. Slowly lower back to the starting position and repeat. This exercise helps to further engage and strengthen the muscles targeted by Star Plank while also working the obliques and other stabilizer muscles.
Side Plank Hip Dip
Side Plank Hip Dip is an excellent complementary or alternative exercise to the Star Plank. It is a variation of the traditional side plank exercise and works the oblique muscles. To perform this exercise, start in a side plank position with your weight on your forearm. Lift your hips off the ground and dip them down towards the floor. Then, lift back up and repeat. This exercise helps to strengthen the core muscles, improve balance and stability, and increase flexibility in the hip area. It can be used as an alternative to the Star Plank for those looking for a variation or to work on different areas of their core.
Side Crunch
Side Crunch is a great alternative or complementary exercise to the Star Plank. This exercise focuses on strengthening the core muscles in the abdomen and obliques. It also helps improve balance and coordination, as well as increase flexibility in the spine. To do a Side Crunch, you lie on your side with your feet together and your hands behind your head. You then crunch up and down towards your knee in a controlled manner. This exercise is great for building core strength and stability, and can be used to add variety to your workout routine.
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Opposing Complementary Exercises
In order to achieve the full benefits of the Star Plank exercise and build balanced strength, it is important to incorporate complementary exercises that work the opposite muscles as the Star Plank. This can help to create a balanced physique and improve overall strength. Here are some exercises that work the opposing muscle groups:
45 Degree Hyperextension
The 45 degree hyperextension is a great exercise to pair with the star plank to target opposing muscle groups. This exercise works on your lower back, glutes and hamstrings, while the star plank works on your core and upper body. The 45 degree hyperextension strengthens your lower back, glutes and hamstrings by having you lie on a bench at a 45 degree angle and raise your torso off the bench. This exercise is a great compliment to the star plank because it works out the same muscles in an opposite direction.
Straight Leg Cable Pull Through
The Straight Leg Cable Pull Through exercise is an excellent complement to the Star Plank exercise because it works the opposing muscle group. This exercise targets the hamstrings, glutes, and lower back muscles, which are all used to stabilize the body during the Star Plank. The Straight Leg Cable Pull Through activates these opposing muscle groups in a different way than the Star Plank, helping to create a balanced workout routine that both strengthens and stabilizes the body.
Bird Dog Plank
Bird Dog Plank is a great complementary exercise to Star Plank, as it works the opposing muscle groups. Bird Dog Plank requires you to get on all fours and then raise your opposite arm and leg, while maintaining a flat back. This exercise helps to strengthen your core, lower back, and glutes, while engaging the opposite muscles worked during Star Plank. By doing Bird Dog Plank in addition to Star Plank, you will be able to target different muscle groups, leading to a more balanced workout.
Get Fit and Strong with Star Plank
If you’re looking for a way to strengthen your core, the star plank is a great exercise to try. This variation on the standard plank involves raising and extending your limbs to challenge your stability and balance. By engaging your entire body, the star plank can help improve your overall strength and endurance. It’s also a versatile exercise that can be modified to suit different fitness levels and abilities. Whether you’re a beginner or a seasoned athlete, adding the star plank to your workout routine can help you achieve your fitness goals.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Abs Bodyweight Exercises
