Side plank

Side Plank is an excellent exercise that targets the obliques , along with your core , shoulders , and hips . This move not only builds core strength but also helps in improving balance and stability, which is essential for overall fitness.

Proper Form and Technique

Follow these steps for the perfect Side Plank:

  1. Start on your side with legs extended and feet stacked or staggered for better balance.
  2. Place your bottom elbow directly under your shoulder and lift your hips, forming a straight line from head to heels.
  3. Engage your core by drawing your belly button towards your spine and hold the position.
  4. Lower your hips slowly after holding for the desired time.

Common Mistakes

Here are some common errors to watch out for:

  • Sagging hips: Make sure your body forms a straight line. Engage your core muscles to prevent the hips from dropping.
  • Elbow placement: Ensure your elbow is right under your shoulder to avoid unnecessary strain on your shoulder joint.
  • Head or neck alignment: Keep your neck neutral by looking straight ahead or down to avoid straining your neck.

Modifications and Variations

Depending on your fitness level, you can try these:

  • Knee Side Plank: For beginners, bend your knees and keep them on the ground to support your body as you hold the plank.
  • Side Plank with Leg Lift: Once stable in the side plank, raise your top leg to add a balance challenge and increase the intensity.

For more advanced options, try performing the Side Plank with a dumbbell , holding it on your hip or raising it overhead for added resistance.

Rep Ranges and Sets

Follow these guidelines based on your fitness level:

  • Beginner: Hold for 15-30 seconds, 3 sets per side.
  • Intermediate: Aim for 30-45 seconds, 3 sets per side.
  • Advanced: Hold for 1-2 minutes, or add leg lifts and weights for 3 sets.

Breathing Tips

Maintain steady breathing throughout the plank:

  • Inhale as you prepare to lift into the plank.
  • Exhale as you lift your hips and engage your core.
  • Continue to breathe evenly, taking deep breaths while holding the plank.
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