The Side Plank is an exercise that targets the muscles of the core, particularly the obliques and the muscles along the side of the torso. It involves supporting the body on one forearm and the side of the foot, creating a straight line from the shoulders to the feet while balancing on one side.
Here's how to perform the Side Plank:
- Start by lying on your side with your legs extended. Position your bottom forearm perpendicular to your body, elbow directly beneath your shoulder. Your forearm should be resting on the ground.
- Stack your feet on top of each other, ensuring that your body is in a straight line from your head to your feet. You can also modify the exercise by bending your knees and resting on the side of your bottom knee instead of the foot
- Engage your core by drawing your belly button in towards your spine. This will help stabilize your body throughout the exercise.
- Lift your hips off the ground, maintaining the straight line from your head to your feet. Your body weight should be supported by your forearm and the side of your foot or knee.
- Keep your shoulder blades down and back, and avoid hunching or rounding your shoulders
- Hold the position for the desired amount of time, keeping your core engaged and breathing steadily.
- When you're ready to finish the exercise, gently lower your hips back down to the ground and rest.
- Repeat the exercise on the other side by flipping to your opposite side and following the same steps.
Tips for performing the Side Plank:
- Keep your body in a straight line throughout the exercise. Avoid sagging your hips or letting them drop too low.
- Maintain a strong engagement of your core muscles throughout the exercise.
- Press your forearm firmly into the ground to provide stability and support.
- Keep your neck in a neutral position, aligning it with your spine. Avoid looking up or letting your head drop down.
- Breathe steadily and avoid holding your breath during the exercise.
- Start with a manageable duration for your ability level and gradually increase the time as you build strength and endurance.
- If you feel any discomfort or pain in your shoulder or wrists, consider modifying the exercise or consulting with a fitness professional.
- The Side Plank can be incorporated into your core workout routine or used as part of a full-body workout.
- Listen to your body and stop if you experience any pain or discomfort. Proper form is important to avoid injury and get the most out of the exercise.
