Last week, I blogged about the idea of incorporating core work into traditional strength training exercises, namely with pushups and pikes on the ball. Because I'm on a core kick lately, I wanted to highlight another favorite combination, which also includes pushups. I find pushups to be excellent (my clients would insert the word "excruciating" here) work for the core and you can add even more excruciating excellence by adding in a side plank.
This exercise works everything, with a particular focus on the obliques as you rotate to the side and send the arm up in the air. You can modify by doing the pushup on your knees and then keeping one knee down in your side plank. You can also add intensity by holding a light weight in each hand as you lift the arm up.
Do it right: Get into pushup position on the toes or knees. Do one pushup and as you come up, shift your weight on the left side of the body and rotate to the side while bringing the right arm up towards the ceiling in a side plank. You can keep your feet staggered or you can stack them (which is harder). Lower the arm back to the floor for another pushup and then rotate to the other side. Repeat the series, alternating each side, for 1-3 sets of 10 or more reps.
This work out is really good. I use it every day. Thanks to who ever came up with it and thanks to you people who made it available to use.
Hi, Kaila…I’m so glad you’re enjoying the workout!
I am a personal trainer and I am an avid practicioner of compound movements. The pushups with sideplanks are something I will begin using in my own workouts as well as with my clients. I’ll be certain to plug your article as a reference source.
Thanks, Patrick…it’s always great to hear from other trainers. You might be thanking me for this, but your clients might not be so crazy about it.
Hey!
Stop giving away my secrets!
I love doing these myself and making my clients do them as well.
Sure, they moan and groan when I tell them what we’re going to do next but that just lets me know they’re out of their comfort zone and I’m doing my job.
Hey, Jeannine – great minds, right?
Hi Paige,
Planking can really be tough and “excruciating” but once you get the hang of it, it becomes very addictive (at least on my part). I used to cringe when my instructor would let me do that but later on I found how it has strengthened my core muscles. Now it’s a part of my exercise routine.
I love this exercise. Many people forget the pushup is a core exercise in addition to a chest exercise. Hold in the pushup position for a few extra seconds and it will really challenge the core stabilizers.
I use this all the time. Just used in my boot camp class today! Great exercise.
Have been doing these exercises for quiet some time now. But is it okay to do these exercises everyday. Don’t these muscles need to be rested.