Ring Side Plank

Instructions for proper form

Begin by adjusting the gymnastic rings to shoulder height. Get into a side plank position with one arm on the ring and the other arm extended upwards. Keep your body in a straight line from head to toes. Engage your core by tightening your abdominal muscles. Make sure your elbow is directly beneath your shoulder. Hold your hips high and avoid sagging or rotating your torso. Breathe steadily and hold the position for the desired duration, then switch sides.

Common mistakes to avoid

Avoid sagging your hips or letting your body twist. Ensure that your elbow is aligned with your shoulder to prevent strain. Keep your gaze forward to maintain neck alignment, and resist the urge to let your shoulders rise towards your ears.

Benefits

Specific benefits of the exercise

The Ring Side Plank strengthens the obliques and the entire core, improving stability and balance. It also enhances shoulder stability and works the muscles of the upper body.

Expected results and timeframe

With consistent training 2-3 times per week, practitioners can expect noticeable improvements in core strength and stability within 4-6 weeks. Advanced practitioners may also see improved muscle definition and endurance..

Who this exercise is best for

This exercise is best for advanced fitness enthusiasts looking to challenge their core strength and stability. It is also beneficial for athletes involved in sports that require strong lateral movements.

Scientific studies supporting its effectiveness

Research highlights the effectiveness of side plank variations in targeting the obliques and improving core stability, which contributes to enhanced athletic performance and injury prevention (Study published in the Journal of Strength and Conditioning Research).

Variations

Beginner modifications

Beginners can start with a traditional side plank on the floor or perform the side plank on their knees rather than their feet. Alternatively, they can perform the side plank without the use of rings until they build enough strength.

Advanced progressions

Advanced variations include adding leg lifts while in the side plank or performing a side plank with rotation by reaching the arm underneath the body.

Integrations

Complementary exercises

Complementary exercises include traditional side planks, oblique twists, and plank variations that further target the core and provide overall body stability.

Super set recommendations

Consider supersetting the Ring Side Plank with exercises like Russian twists or hanging leg raises to further engage the core muscles.

Sample workout routines

An effective routine might include: 3 sets of Ring Side Plank (30 seconds each side), 15 reps of Russian Twists, and 12 reps of Hanging Leg Raises, resting for 30-60 seconds between exercises.

Exercise combinations

Combine the Ring Side Plank with other core exercises such as the Plank to Pike or Medicine Ball Slams to create a comprehensive core workout.

Best time to do this exercise in your workout

Incorporate the Ring Side Plank towards the end of your workout, either as part of a core-specific segment or following a weight training session to engage the stabilizing muscles.