Complete Guide About Side Plank


side plank

Introduction:

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A side plank is a yoga pose that focuses on the obliques. In the pose, the body from the shoulder to the feet is resting on one arm and one leg while being supported by the other arm and leg. One side of the body is lifted off of the ground. The opposite arm and leg support this elevated side. It is a form of exercise that is done with the back, one arm, and one leg. It primarily targets the core and glutes. Depending on the individual, it is often done with the upper body parallel to the floor or raised 40-60 degrees.

Side Plank and Side Bridge:

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Side Plank has become a popular form of exercise due to its ability to strengthen the core and glutes while not requiring additional weight or space. Originally called Side Bridge, it was first mentioned by American physical therapist Esther Gokhale in her 2004 book 8 Steps to a Pain-Free Back. The main difference between Side Plank and Side Bridge is that one arm is placed against the ground instead of both. However, there are variations such as those done on an incline bench where both arms are used.

Side Plank Variations:

There are many different ways to do side plank exercises, including:

Lie on your side with your feet together and propped up on your elbow. Raise your hips so that your body is in a straight line from your head to your feet. Hold for 30 seconds to 1 minute, then lower back down and repeat on the other side.

Lie on your side in a standard side plank position. Raise your top leg until it is in line with your body. Hold for 30 seconds to 1 minute, then lower back down and repeat on the other side.

Lie on your side in a standard side plank position. Hold a dumbbell in your bottom hand. Row the dumbbell up to your chest, then lower it back down. Repeat for 10-12 repetitions, then switch sides and repeat.

Lie on your side in a standard side plank position. Hold a medicine ball in your bottom hand. Throw the ball up and over your head, then catch it in your other hand. Repeat for 10-12 repetitions, then switch sides and repeat.

Lie on your side in a standard side plank position. Place a resistance band around your ankles. Slowly raise your top leg, then lower it back down. Repeat for 10-12 repetitions, then switch sides and repeat.

Benefits:

There are many benefits to doing side plank exercises, including:

The oblique muscles are the muscles on the sides of your abdomen that help you twist and turn your torso. They are important for stabilization and balance and generate power when you throw or hit a ball.

The core includes all of the muscles in your trunk, from your pelvis to your shoulders. A strong core is important for stability and balance and can help to prevent injuries.

The gluteal muscles are the muscles in your buttocks. Strong glutes are important for stability, balance, and power. They can also help to prevent injuries.

Balance and coordination are important for everyday activities, as well as for sports and other physical activities.

Back pain is a common problem that can be caused by weak muscles in the trunk and spine. Strengthening the muscles in your trunk can help to reduce or prevent back pain.

Poor posture can lead to pain and injuries. Strengthening the muscles in your trunk can help to improve your posture.

Strong muscles can help to protect your joints and bones from injury.

Strong muscles help to support your joints and can help to reduce the risk of joint problems such as arthritis.

Strong muscles can help you to run faster, jump higher, and throw farther.

Physical activity has many health benefits, including reducing the risk of heart disease, stroke, cancer, and other chronic diseases.

Disadvantages of Side Plank:

Like every other exercise, there are dangers associated with Side Plank including muscle strain and joint injury. Since the Side Plank is done on one side, it may leave the body unbalanced. It is important to follow proper form and include other exercises to ensure the balance of the muscles involved.

Though not life-threatening, Side Plank can also cause severe pain. If an individual has suffered back or hip injuries in the past, this exercise should be avoided until examined by a doctor to prevent further injury.

Conclusion:

Side Plank remains an excellent choice for core workouts due to its ability to target specific muscle groups (abs, glutes) while also strengthening the shoulders, chest, arms, back, and legs. Although there are some risks associated with doing Side Plank daily for extended periods (particularly if already suffering from injuries), it has many benefits for everyday life including preventing injury, boosting energy, and strengthening the core.

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