Side Plank: Sculpt Your Obliques and Elevate Your Core Strength
The Side Plank is an isometric exercise that targets your obliques (side abdominal muscles), shoulders, and stabilizing muscles. This challenging move not only strengthens your core but also improves balance and posture.
How to Perform:
- Start: Lie on your side with your legs extended and stacked, feet flexed.
- Prop: Prop yourself up on your forearm, ensuring your elbow is directly under your shoulder.
- Lift: Engage your core and lift your hips off the ground, forming a straight line from head to heels.
- Hold: Hold this position, keeping your core tight and body aligned, for as long as you can with good form.
- Repeat: Lower your hips and repeat on the other side.
Key Points:
- Stack your feet or stagger them for more stability (beginners).
- Engage your core throughout the movement to protect your spine.
- Keep your neck neutral, aligned with your spine.
- Breathe steadily throughout the exercise.
Modifications:
- Beginner: Drop your bottom knee to the floor for added support.
- Advanced: Lift your top leg or arm for an extra challenge.
Benefits:
- Strengthens obliques, shoulders, and core muscles.
- Improves balance and stability.
- Enhances posture and spinal alignment.
- Builds endurance and mental focus.
Safety:
- Avoid if you have shoulder or back injuries.
- Listen to your body and stop if you feel any pain.
