To perform a weighted side plank, hold a dumbbell in your top arm while maintaining the side plank position, ensuring your spine and head remain neutral and your body forms a straight line from shoulders to ankles.
Here's a more detailed breakdown:
-
Start in a Side Plank Position: Begin by lying on your side with your legs extended and stacked on top of each other. Your elbow should be directly underneath your shoulder, and your forearm should be perpendicular to your body.
-
Engage Your Core: Push up from your elbow, lifting your hips off the ground. Your body should form a straight line from your head to your feet. Engage your core muscles to maintain this alignment.
-
Add the Weight: Hold a dumbbell in your top hand. Extend your arm towards the ceiling, keeping your spine neutral. The weight will add resistance, making the exercise more challenging.
-
Maintain Proper Form: Focus on maintaining a straight line from your shoulders to your ankles. Avoid sagging your hips or twisting your body. Keep your core engaged throughout the exercise.
-
Hold and Repeat: Hold the weighted side plank for the desired duration, focusing on controlled breathing. Slowly lower yourself back to the starting position and repeat on the other side.
Key Considerations:
- Neutral Spine: Keep your spine in a neutral position to avoid injury.
- Straight Line: Aim for a straight line from your shoulders to your ankles.
- Core Engagement: Engage your core muscles to stabilize your body.
- Controlled Movement: Perform the exercise with controlled movements to maximize effectiveness.
