The side plank is a core-strengthening exercise that targets the muscles on the sides of your torso, including the obliques. Here’s a step-by-step guide on how to perform the side plank correctly:
Video Instructions on how to to a Side Plank
Starting Position:
- Lie on your side: Begin by lying on your side on a mat. You can choose either side to start, as you will need to do the exercise on both sides for balance.
- Elbow or Hand Placement: Position your elbow directly beneath your shoulder or place your hand on the floor in line with your shoulder. Make sure your forearm is pointing away from your body if you’re using your elbow.
- Stack Your Feet: Stack your feet on top of each other. Ensure your body is in a straight line from head to heels. Engage your core muscles to keep your body stabilized.
Executing the Side Plank:
- Lift Your Hips: Lift your hips off the ground, creating a straight line from your head to your heels. Focus on keeping your body in a straight line without letting your hips sag or rise too high.
- Engage Core Muscles: Tighten your abdominal muscles and squeeze your glutes to maintain stability. This helps to prevent your body from twisting or sagging during the exercise.
- Shoulder Position: If you’re using your hand, make sure your shoulder is directly above your wrist, and if you’re using your elbow, ensure your elbow is directly beneath your shoulder.
- Head and Neck Alignment: Keep your head and neck in a neutral position by looking straight ahead. Avoid letting your head drop or tilting it backward.
- Hold the Position: Hold the side plank position for as long as you can maintain proper form. Start with a goal of 20-30 seconds and gradually increase the duration as you get stronger.
Tips:
- Focus on your breathing. Inhale and exhale steadily to help stabilize your core.
- If you find the full side plank challenging, you can modify by placing one knee on the ground while keeping the other leg extended.
Safety Precautions:
- If you have any pre-existing health conditions or concerns, consult with a healthcare professional or fitness expert before attempting new exercises.
Incorporate the side plank into your regular core workout routine to build strength and stability in your abdominal and oblique muscles.
