side plank variations for core, balance, hips, and shoulders

There are several ways to do side plank including with knees bent, using the top leg (and lifting the bottom leg) or using the bottom leg (and lifting the top leg). This video includes those, plus some extra actions or poses for working on balance, shoulder awareness and, in the case of the top leg side plank version, inner thigh activation and control. Continuing the theme from my last few uploads, once you've got the basics of a particular side plank variation, the focus here again is on making your spine feel long. Doing side plank this can benefit both the shoulder and the hip of whichever leg is helping to support the pose. With a long spine you are potentially stabilizing the ribcage which then gives a stable foundation from which the scapular stabilizers can work to help stabilize the scapulae or shoulder blades. With a long spine you can also help to stabilize the hip bones which then provide a stable foundation from which muscles that act on the thighs and lower legs can effectively act. For more on shoulder activation and awareness check out my Muscle control for your shoulders course here: https://gumroad.com/l/KSbltZ/d8brmz8 It includes exercises for improving scapular awareness and control as well as tips for feeling and controlling your shoulders and arms when your hands are bearing weight such as in side plank. Buy and download it here: https://gumroad.com/l/KSbltZ/yx59v2ube