The Health Benefits Of A Side Plank

The side plank is a great way to strengthen your core, improve your balance and protect your spine. It’s a simple exercise that can be done anywhere and doesn’t require any special equipment.

How to do a side plank

To do a side plank, start by lying on your side on the floor. Prop yourself up on your elbow and forearm with your elbow directly under your shoulder. Extend your top leg straight up, perpendicular to the floor. Keep your hips in line with your shoulders and your core engaged. Hold this position for as long as you can, then switch sides.

Benefits of side planks

• Strengthens your core. The side plank is a great way to strengthen your core muscles, including your obliques, rectus abdominis, and transverse abdominis. These muscles are important for maintaining good posture, preventing back pain, and improving athletic performance.
• 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 requires a lot of core strength and stability, which can help you improve your overall balance.
• Protects your spine. The side plank can also help protect your spine. When you hold a side plank, you’re engaging your core muscles, which helps to support your spine. This can help prevent back pain and other injuries.
• Improves your posture. The side plank can also help improve your posture. When you hold a side plank, you’re essentially in a straight line from your head to your heels. This helps to elongate your spine and improve your overall posture.

How to progress with side planks

As you get stronger, you can progress with side planks by holding them for longer periods of time or by adding variations. For example, you can try raising your top leg higher, or you can try extending your top arm straight up in the air. You can also try doing side planks with your feet together, or you can try doing them on an unstable surface like a Bosu ball.

Tips for side planks

• Make sure to keep your core engaged throughout the entire exercise.
• Avoid arching your back.
• Keep your hips in line with your shoulders.
• Hold your head in a neutral position.
• If you feel any pain, stop the exercise immediately.

Conclusion

The side plank is a great way to strengthen your core, improve your balance, and protect your spine and the intensity can be built up by increasing duration and raising your leg in slow and controlled repetitions. So next time you’re looking for a workout why not give a side plank a try!