Side Plank
The side plank is an effective exercise for improving core stability and strengthening the oblique muscles. This exercise also helps improve balance and posture.
Execution
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1
Lie on your side with your legs extended and your feet stacked.
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2
Support yourself on your forearm with your elbow directly beneath your shoulder.
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3
Lift your hips so that your body forms a straight line from your head to your feet.
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4
Hold this position while keeping your core engaged.
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5
Stay in this position for 20 to 30 seconds, then switch sides.
Benefits
In addition to strengthening your core, the side plank also helps reduce back pain by improving your posture and balance. It is a versatile exercise that you can perform anywhere without needing special equipment.
Common Mistakes
- ! Letting your hips drop: Make sure your body continues to form a straight line.
- ! Straining your neck: Keep your neck in a neutral position by directing your gaze forward or downward.
- ! Putting too much pressure on your shoulder: Make sure your elbow is directly beneath your shoulder for proper support.
Primary Muscles
The primary muscles trained with the side plank are the obliques, rectus abdominis, and transversus abdominis. The shoulders and hips are also lightly engaged.
Possible Alternatives
If the standard side plank is too challenging, you can start by keeping your knees on the ground. For more of a challenge, you can lift one leg or make small pulsing movements with your hips.
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