The side plank is a great exercise for strengthening your core, improving your balance and reducing your risk of injury. It’s a simple exercise that I love, can be done anywhere and doesn’t require any special equipment. So let’s take a look at some of the many benefits of this exercise…
Health Benefits Of A Side Plank
- Strengthens your core. The side plank is a great way to strengthen your core muscles, including your rectus abdominis (the “six-pack” muscles), your obliques (the muscles that run along the sides of your abdomen), and your transverse abdominis (the deepest layer of abdominal muscles).
- Improves your balance. The side plank is also a great way to improve your balance. When you hold a side plank, you’re essentially balancing on one arm and one leg. This helps to strengthen the muscles in your core and improve your coordination.
- Reduces your risk of injury. A strong core can help to protect your spine and reduce your risk of injuries. When you have strong core muscles, they help to support your spine and keep it in alignment. This can help to prevent injuries from activities like lifting weights, running, and playing sports.
How To Do A Side Plank
- Start by lying on your side on the floor with your legs extended and your feet together.
- Prop yourself up on your elbow with your forearm perpendicular to the floor and your upper arm parallel to the floor.
- Raise your hips off the floor so that your body forms a straight line from your head to your heels.
- Hold this position for as long as you can.
- Repeat on the other side.
Tips:
- Keep your core engaged throughout the entire exercise.
- Don’t let your hips sag.
- Keep your neck in a neutral position.
- If you find this exercise too difficult, you can start by doing it for shorter periods of time or by placing your hand on the floor for support.
As you get stronger, you can challenge yourself by holding the side plank for longer periods of time, by raising your top leg, or by doing a side plank with your feet elevated.
The side plank is a great exercise that you can add to your regular workout routine and makes for a fantastic challenge as you increase the duration of each hold and throw in some leg repetitions to challenge your balance.
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