Skip to content
Science — health-and-wellness — fitness-and-exercise

Strengthening your core and enhancing overall body balance with a modified plank exercise - learn the steps to perform it effectively.

Transitioned from viewing side plank exercise as an ordeal to regularly executing it daily. Particularly effective in enhancing strength, stability, and balance simultaneously.

,   and  Administrator
2 min read
Enhancing core strength and whole-body balance with this advanced plank exercise: instructions...
Enhancing core strength and whole-body balance with this advanced plank exercise: instructions provided

Strengthening your core and enhancing overall body balance with a modified plank exercise - learn the steps to perform it effectively.

The side plank, a variation of the classic plank exercise, is a functional workout that offers numerous benefits for your body. This exercise targets your core, shoulders, and hips, while also boosting your endurance and improving your posture.

How to Do a Side Plank

To perform a side plank, follow these steps:

  1. Line your shoulders, bottom, and heels against a wall.
  2. Prop yourself up on one forearm, pressing your forearm into the ground.
  3. Lift the lower side of your ribcage away from the floor, keeping your body in a straight line.
  4. Pull your toes towards your shins and press the bottom leg down into the floor.
  5. Lift your hips towards the ceiling.

Different Levels for Everyone

Whether you're a beginner or an advanced exerciser, there are various levels of side plank to choose from. For beginners, O'Leary recommends starting with 5 reps of 5-second holds, gradually building up to 10-second holds and 10 repetitions. More advanced exercisers can aim for 3 reps of 30-second holds, eventually rising to a minute as they gain strength and endurance.

Benefits of the Side Plank

The side plank offers several benefits. It challenges your core strength and stability, improves functional fitness, making everyday movements feel smoother and more controlled, and enhances posture by improving spinal support and reducing the risk of injury and back pain.

Moreover, the side plank helps in identifying and addressing muscle imbalances. For those with limited strength, a kneeling side plank is a modification that reduces the load compared to a full side plank.

Side Plank Variations

For those seeking a more challenging workout, consider the side plank with a twist, a variation that combines mobility and stability. This exercise involves lifting your top arm towards the ceiling while twisting your torso, then lowering it back down to the starting position.

Remember, proper form is crucial when doing a side plank. It's recommended to do it against a wall at first to ensure you're maintaining the correct position. With regular practice and proper form, the side plank can serve as a good benchmark of progress and a valuable addition to your workout routine.

Read also:

Related

Latest