Side plank
Overview of the exercise
The side plank exercise is a simple yet effective workout that targets the oblique muscles. This exercise is a great way to strengthen the core and increase stability. Unlike traditional planks, the side plank primarily works the muscles on one side of the body at a time. This exercise is great for anyone looking to increase their overall core strength, stability, and balance. It is easy to perform, and requires no equipment, making it an ideal workout for those who prefer to exercise at home or on the go.
Exercise Profile:
Muscle Group Targeted: Abs
Equipment: Bodyweight
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Lower Back, Obliques
Instructions:
Here are the step-by-step instructions for performing the side plank exercise:
- Begin by lying on your side with your legs straight and feet stacked on top of each other. Your elbow should be directly beneath your shoulder, and your forearm should be resting on the ground.
- Engage your core and lift your hips off the ground, forming a straight line from your head to your feet. Keep your shoulder blades pulled back and down.
- Hold the position for 30 seconds to a minute, or as long as you can maintain good form.
- Lower your hips back down to the ground and rest for a few seconds before repeating on the other side.
Side Plank Tips
Here are some tips to help you get the most out of the side plank exercise:
- Start slowly: If you’re new to the side plank, start with a shorter hold time and gradually work your way up as your strength improves.
- Maintain proper form: Keep your body in a straight line from head to heels and avoid sagging or arching your back. Engage your core muscles to help maintain stability.
- Breathe deeply: It’s important to breathe deeply and evenly throughout the exercise to help oxygenate your muscles and maintain focus.
- Modify the exercise if needed: If you’re having trouble balancing, you can modify the exercise by lowering your bottom knee to the ground. You can also use a wall or bench for support until you build up your strength.
- Try different variations: Once you’ve mastered the basic side plank, try adding in variations like lifting your top leg, reaching your top arm overhead, or doing a side plank dip.
