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 who want a stronger core.
Correct Form and Technique
Follow these steps to perform a correct Side Plank:
- Starting Position: Lie on your side with extended legs, and place your elbow directly under your shoulder. Ensure that your body is in a straight line.
- Lift the Body: Raise the hips off the floor, keeping your body straight from head to feet. Hold the position for 20-30 seconds as a beginner.
- Breathing: Breathe deeply and controlled while maintaining tension in the core.
Common Mistakes
Avoid these typical mistakes:
- Lowered Hips: Ensure to keep the hips lifted to avoid straining the back.
- Incorrect Elbow Placement: The elbow should be directly under the shoulder to prevent straining 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 the knees on the floor for an easier version that still strengthens the core.
- Star Plank: Raise the top arm and leg to add a balance challenge and increased activation of the core and hip area.
Reps and Sets
Aim to hold the position for 20-30 seconds per side in 3 sets, gradually increasing to 1 minute as your strength improves.