Strengthen your core and get a killer with these 11 side variations of the board

Want to tighten your core or build a more defined ABS? Crisal is not the only way to get there. One of the most effective and common nuclei movements is the side board. It is aimed at your oblique, deep -keeper stabilizers and even your buttocks and shoulders, making it an exercise for a full body that goes beyond the six -room. But here’s the best part – you do not need to follow only one version. Side boards variations can keep your workouts and help you increase your strength. Regardless of what you are new to increase, these 11 side variations of the board push your core to work more, improve your balance and maintain better posture – all, sculpting your ABS in the process.

Variations of side boards

Here are the 11 best side variations that can help you build basic muscles and get the ABS killer:

1. The side pose of the board

Here’s how to do it:

• Lie on the side with your feet straight and stack one on top of the other.
• Put the forearm directly under the shoulder, curved elbows at 90 degrees.
• Turn your nucleus and lift your hips to form a straight line.
• Hold the position by supporting the hips and shoulders.

2. The side board is crunching

Here’s how to do it:

• Start in a standard sideboard (on your hand or forearm).
• Put the top hand over your head.
• Bring your top knee and elbows to each other in front of the torso.
• Squeeze your core and then return to the starting position.
• Repeat for repetitions and then switch the sides to complete one of the best sideboard variations.

3. The side boards of the hip are lowered

Here’s how to do it:

• Sign into the forearm board position.
• Dip the hips a few centimeters before the ground.
• Squeeze the oblique and lift the hips back to the board.
• Support your movement and the body is leveled.
• Follow the right repetitions and then switch the parties.

4. Extended side board

Here’s how to do it:

• Start lying on the side with your hand under your shoulder, and your hand is extended.
• Make your feet and lift your hips from the ground.
• Turn your core to form a straight line from head to toe.
• Hold the top hand aside or stretch out to the ceiling.

5. The side board with the lift leg

Here’s how to do it:

• Type in the side board (forearm or extended hand).
• After a balanced, lift the upper leg to the ceiling.
• Keep your foot straight and avoid thigh rotation.
• Hold or throb for repetitions, then switch the sides to complete one of the best side boards variations.

6. Star side board

Here’s how to do it:

• Start in an elongated sideboard.
• Lift the top hand right above the shoulder.
• Lift the upper leg by forming a wide star shape.
• Hold the position without allowing the thigh to fall.
• Keep the main and switch the sides after content.

7. Side turning board (cut the needle)

Here’s how to do it:

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• Start in the forearm or elongated sideboard.
• Reach to the upper hand under the body, turning the torso.
• Allow your breasts to face the floor when you cut your hand.
• Turn back into the starting position with an elongated hand.
• Repeat for repetitions and then switch the sides to complete one of the best sideboard variations.

8. The bent side board of the knee

Here’s how to do it:

• Lie on the side and bend the lower knee at 90 degrees.
• Keep the upper leg straight and folded.
• Put your forearm under your shoulder and lift your hips.
• Your body should form a straight line from your knees.
• Hold on or add movement as needed.

9. The side board is imposed by the legs

Here’s how to do it:

• Install a low bench or box.
• Lie on the side and place your feet on the sublime surface, one folded on the other.
• Put a forearm or hand under your shoulder and lift your hips.
• Keep your body and hold time or repetition.

10. Alternation of the side board

Here’s how to do it:

• Start in a high board (push -up position).
• Turn the body to the left by raising the left hand up into the side board.
• Back to the high board.
• Repeat the right side by lifting your right hand.
• Continue alternation of the parties with control.

11. Board of the forearm side board

Here’s how to do it:

• Lie on the side and place your forearm on the ground under your shoulder.
• Make your feet and lift your hips from the floor.
• Keep your body in a straight line, drawing your core.
• Hold the position and then switch the sides.

Complete these side variations of the board often to see the results!

Errors to avoid with sideboard variations

Here are some common mistakes that need to be avoided when performing side boards:

1. Release the hips: Your body should form a straight line from head to heels. The discarding of the hip reduces the activation of the kernel and strains the lower back.

2. The neckline: Avoid look in your head or let your head hang. Keep your neck according to the spine for better posture and less stress.

3. Holding breathing: Turn your core but don’t forget to breathe. Breathing delay increases the tension and can faster your fatigue.

4. Careful or round your back: Keep your spine neutral. Universal or agile can lead to poor shape and discomfort in the back.

5. The shoulder does not fit over the elbow or hand: If your shoulder is not directly above your support or wrist, you run the risk of unnecessary pressure and potential joint injury.