Side Plank
Side Plank is an important exercise that strengthens your obliques , hips and shoulders . The exercise improves balance, stability and core strength, making it ideal for those wanting a stronger core.
Correct form and technique
Follow these steps to perform a proper Side Plank:
- Starting position: Lie on your side with your legs extended and place your elbow directly under your shoulder. Make sure the body is in a straight line.
- Raise the body: Lift the hips off the floor and keep the body straight from head to feet. Hold the position for 20-30 seconds as a beginner.
- Breathing: Breathe deeply and controlled while keeping tension in the core.
Common errors
Avoid these typical mistakes:
- Lowered hips: Be sure to keep your hips lifted to avoid overloading your back.
- Improper elbow placement: The elbow should be directly below the shoulder to prevent overloading the shoulder joint.
Modifications and Variations
If you want to make the Side Plank easier or more challenging, try these variations:
- Kneeling Side Plank: Keep your knees on the floor for a lighter version that still strengthens the core.
- Star Plank: Raise the upper arm and leg to add balance challenge and increased activation of the core and hip area.
Rep count and sets
Say to hold the position for 20-30 seconds per side for 3 sets , gradually increasing to 1 minute as your strength improves.