{"id":4572,"date":"2013-07-29T07:35:41","date_gmt":"2013-07-29T11:35:41","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=4572"},"modified":"2017-02-01T23:55:04","modified_gmt":"2017-02-02T04:55:04","slug":"3-side-plank-variations","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/","title":{"rendered":"3 Unique Side Plank Variations"},"content":{"rendered":"<p>How long can you hold a side plank?<\/p>\n<p>30 seconds?\u00a02 minutes?<\/p>\n<p>(or perhaps you&#8217;re wondering\u2026<strong>\u00a0&#8220;what\u2019s a side plank?&#8221;<\/strong> Don\u2019t worry mum, I got you covered)<\/p>\n<p>If you can hold a 30-60 second side plank without any dramas, it\u2019s time to change it up. You need to add variations that are both challenging and <b>fun<\/b>. And that doesn&#8217;t necessarily mean\u00a0holding it for longer.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/6S-aOHWnuFs\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Here are the variations, starting with an easier progression and becoming more difficult.<\/p>\n<p>1. Side Plank Hip Dips<\/p>\n<p>2. Side Plank Reach and Raise<\/p>\n<p>3. Side Plank Super Star<\/p>\n<p>But why should you do side planks anyway?<\/p>\n<p>While it works your entire core, this move targets an often weak muscle called the <strong>quadratus lumborum<\/strong> (in your lower back).<\/p>\n<p>The benefits? You will:<\/p>\n<p>&#8211; Reduce your risk for lower back problems<\/p>\n<p>&#8211; Become a better athlete<\/p>\n<p>&#8211; Look better than ever!<\/p>\n<p>Are you frustrated by the lack of ab definition you\u2019re getting from your program?<\/p>\n<p>I was too, which is why I created this bodyweight solution\u00a0for getting flat and defined abs.<\/p>\n<p>You see, i<span style=\"color: #2f2f2f;\">f you do the right ab exercises in the right order at the right intensity, you can actually sculpt a lean, toned belly, LOSE weight and keep it off for good..<\/span><\/p>\n<p>&#8230; and luckily, I&#8217;ve created<span style=\"font-weight: bold;\">\u00a0a step-by-step plan for increasing your fat burning rate at ANY age or fitness level in less than 60 days<\/span>. I call it&#8230;<\/p>\n<p><strong><span style=\"color: #0000ff;\"><span style=\"color: #0000ff;\"><span style=\"color: #000000;\">==&gt;<\/span>\u00a0<a href=\"http:\/\/abaccelerators.com\/launch-spec-19\">NEW Ab Sculpt &amp; Slim System\u00a0<\/a><\/span><\/span><\/strong><\/p>\n<p>Your Coach and Friend,<\/p>\n<p>&nbsp;<\/p>\n<p>Kate Vidulich<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How long can you hold a side plank? 30 seconds?\u00a02 minutes? (or perhaps you&#8217;re wondering\u2026\u00a0&#8220;what\u2019s a side plank?&#8221; Don\u2019t worry mum, I got you covered) If you can hold a<\/p>\n","protected":false},"author":1,"featured_media":4581,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[202,303,302],"tags":[304,307,306,308,305],"class_list":["post-4572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ab-workout","category-exercise-variations","category-planks","tag-3-side-plank-variations","tag-how-to-do-a-side-plank","tag-side-plank","tag-side-plank-variations","tag-top-3-side-plank-variations"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Unique Side Plank Variations -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Unique Side Plank Variations -\" \/>\n<meta property=\"og:description\" content=\"How long can you hold a side plank? 30 seconds?\u00a02 minutes? (or perhaps you&#8217;re wondering\u2026\u00a0&#8220;what\u2019s a side plank?&#8221; Don\u2019t worry mum, I got you covered) If you can hold a\" \/>\n<meta property=\"og:url\" content=\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/\" \/>\n<meta property=\"article:published_time\" content=\"2013-07-29T11:35:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-02T04:55:04+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/07\/3-unique-plank-variations.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"514\" \/>\n\t<meta property=\"og:image:height\" content=\"279\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kate Vidulich\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kate Vidulich\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/\",\"url\":\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/\",\"name\":\"3 Unique Side Plank Variations -\",\"isPartOf\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#website\"},\"primaryImageOfPage\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#primaryimage\"},\"image\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/07\/3-unique-plank-variations.jpg\",\"datePublished\":\"2013-07-29T11:35:41+00:00\",\"dateModified\":\"2017-02-02T04:55:04+00:00\",\"author\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/82599a0f4b89adbea3c72cd84ddbec86\"},\"breadcrumb\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#primaryimage\",\"url\":\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/07\/3-unique-plank-variations.jpg\",\"contentUrl\":\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/07\/3-unique-plank-variations.jpg\",\"width\":514,\"height\":279,\"caption\":\"3 unique side plank variations\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/fatlossaccelerators.com\/site\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"3 Unique Side Plank Variations\"}]},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#website\",\"url\":\"http:\/\/fatlossaccelerators.com\/site\/\",\"name\":\"\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"http:\/\/fatlossaccelerators.com\/site\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/82599a0f4b89adbea3c72cd84ddbec86\",\"name\":\"Kate Vidulich\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/f561dd8ce12943d1d8e36815961a22a85a47bdd162907dfb607e1b79eae90774?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/f561dd8ce12943d1d8e36815961a22a85a47bdd162907dfb607e1b79eae90774?s=96&d=mm&r=g\",\"caption\":\"Kate Vidulich\"},\"url\":\"http:\/\/fatlossaccelerators.com\/site\/author\/kate\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"3 Unique Side Plank Variations -","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/","og_locale":"en_US","og_type":"article","og_title":"3 Unique Side Plank Variations -","og_description":"How long can you hold a side plank? 30 seconds?\u00a02 minutes? (or perhaps you&#8217;re wondering\u2026\u00a0&#8220;what\u2019s a side plank?&#8221; Don\u2019t worry mum, I got you covered) If you can hold a","og_url":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/","article_published_time":"2013-07-29T11:35:41+00:00","article_modified_time":"2017-02-02T04:55:04+00:00","og_image":[{"width":514,"height":279,"url":"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/07\/3-unique-plank-variations.jpg","type":"image\/jpeg"}],"author":"Kate Vidulich","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Kate Vidulich","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/","url":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/","name":"3 Unique Side Plank Variations -","isPartOf":{"@id":"http:\/\/fatlossaccelerators.com\/site\/#website"},"primaryImageOfPage":{"@id":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#primaryimage"},"image":{"@id":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#primaryimage"},"thumbnailUrl":"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/07\/3-unique-plank-variations.jpg","datePublished":"2013-07-29T11:35:41+00:00","dateModified":"2017-02-02T04:55:04+00:00","author":{"@id":"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/82599a0f4b89adbea3c72cd84ddbec86"},"breadcrumb":{"@id":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#primaryimage","url":"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/07\/3-unique-plank-variations.jpg","contentUrl":"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/07\/3-unique-plank-variations.jpg","width":514,"height":279,"caption":"3 unique side plank variations"},{"@type":"BreadcrumbList","@id":"http:\/\/fatlossaccelerators.com\/site\/3-side-plank-variations\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"http:\/\/fatlossaccelerators.com\/site\/"},{"@type":"ListItem","position":2,"name":"3 Unique Side Plank Variations"}]},{"@type":"WebSite","@id":"http:\/\/fatlossaccelerators.com\/site\/#website","url":"http:\/\/fatlossaccelerators.com\/site\/","name":"","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"http:\/\/fatlossaccelerators.com\/site\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/82599a0f4b89adbea3c72cd84ddbec86","name":"Kate Vidulich","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/f561dd8ce12943d1d8e36815961a22a85a47bdd162907dfb607e1b79eae90774?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/f561dd8ce12943d1d8e36815961a22a85a47bdd162907dfb607e1b79eae90774?s=96&d=mm&r=g","caption":"Kate Vidulich"},"url":"http:\/\/fatlossaccelerators.com\/site\/author\/kate\/"}]}},"_links":{"self":[{"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/posts\/4572","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/comments?post=4572"}],"version-history":[{"count":17,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/posts\/4572\/revisions"}],"predecessor-version":[{"id":7815,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/posts\/4572\/revisions\/7815"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/media\/4581"}],"wp:attachment":[{"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/media?parent=4572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/categories?post=4572"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/tags?post=4572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}