Side Plank
The Side Plank is a challenging exercise that focuses on strengthening your core, with special emphasis on the obliques and deeper stabilizing muscles. It is an excellent movement for improving your overall stability and reducing the risk of back problems.
Execution
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1
Lie on your side with your legs extended and your elbow directly beneath your shoulder.
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2
Lift your hips so that your body forms a straight line from your head to your feet.
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3
Hold this position while bracing your core. Keep your neck aligned with your spine.
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4
Stay in this position for 20 to 30 seconds, then switch sides.
Benefits
- Improves core stability and strength.
- Helps reduce lower back pain by strengthening the muscles around the spine.
- Improves balance and posture.
- May help reduce waist circumference by strengthening the obliques.
Common Mistakes
- ! Letting the hips drop: Make sure your body forms a straight line.
- ! Putting too much pressure on the shoulder: Make sure your elbow is positioned directly beneath your shoulder for optimal support.
- ! Bending your neck: Keep your neck in a neutral position, aligned with your spine.
Targeted Muscles
The Side Plank primarily trains the obliques, rectus abdominis, erector spinae, and gluteus medius and minimus.
Possible Alternatives
- Side Plank with Leg Raise: For an additional challenge, lift your top leg while holding the side plank position.
- Kneeling Side Plank: For beginners or people with less core strength, start with your knees on the floor for additional support.
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