side plank exercises
Side Plank Exercises
Side plank exercises help in strengthening your core muscles and thus lend to overall strength and fitness. In the following article, we will look through the several variations of the side plank exercise form that can be undertaken.
- Sit on your right side on an exercise mat, with your legs on the side and bent at the knees.
- The feet should be placed heel to toe, with the left foot in front of the right foot (Not over).
- Place the right hand flat on the ground and slightly beyond the shoulder.
- Make sure that you're sitting completely on the side with the left hip falling over the right one.
- Lower yourself to the ground and support yourself with the forearm that will be bent at a 90 degree angle at the side.
- Suck in your abs, drop your shoulders and try to lengthen the spine.
- Inhale deeply, press into the right arm and push yourself up. This will automatically lift the pelvis into the air.
- The hips and shoulders should be in a straight line, one on top of the other. Try to maintain a straight line from the head to the knees to the feet and keep your body stiff.
- Lift the top arm or keep it at the side, as is comfortable for you.
- Hold for a count of 10 to begin with (slowly increase to 16 in one set).
- Then bring your pelvis down to touch the hip to the floor in a controlled manner and repeat the same on the left side.
- Get into a side plank by pushing yourself off the ground with the help of your arm.
- Unlike the earlier exercise where the supporting arm was fully extended, this time, let the supporting arm be bent at the elbow at a 90 degree angle, perpendicular to the body.
- Instead of keeping the feet in a heel to toe position, keep them one on top of the other.
- With the pelvis off the ground and the weight supported equally by the forearm and the legs, lift the upper leg and balance yourself.
- Breathe evenly and place your hand on your hips.
- Count till 10 and then lower yourself down, bringing the foot, then the pelvis and then releasing the arm.
- The other variation to this exercise is to place the feet one on top of the other either on a chair or a medicine ball. This intensifies the exercise.
- Start out with a side plank position by maintaining a stiff body and supporting yourself with a bent forearm, perpendicular to the body, and legs one on top of the other.
- As you're set in this position, slowly lift the upper foot into the air and keep it up for a second or two before bringing it down.
- Continue to breathe evenly through this.
- This is a difficult variation of the side plank and will require you to have mastered the side plank exercise as well as have developed the core strength to do the same.
- Do 10 repetitions of the same. Then release the plank position.
- As your core strength increases, increase the number to 16 repetitions and try to bring 3 sets into order.
- Then shift to the other side and repeat the same.
- Get into a side plank with the support of your forearm bent at a 90 degree angle, perpendicular to your body and the feet, placed one on top of the other.
- Continue breathing deeply as you bend your upper foot and raise it to your chest.
- This is one of the best side plank exercises for abs.
- Do 10 repetitions before coming out of the plank position.
- Slowly increase the number to 16 repetitions in sets of 3.
- Then shift to the other side and repeat in exactly the same manner.