The side plank is done by supporting yourself on one forearm and the side of your foot, keeping your body in a straight line from head to toe, with your hips off the floor. Start on your forearm with your hips still on the floor.
While the single reference provided is short, here's a more complete guide on how to properly execute a side plank:
Steps for Performing a Side Plank:
- Starting Position: Lie 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: Before lifting your hips, consciously engage your core muscles. This helps stabilize your spine and prevent injury.
- Lift Your Hips: Press down through your forearm and the side of your bottom foot to lift your hips off the floor. Your body should form a straight line from your head to your feet.
- Maintain Alignment: Keep your head, neck, and spine in a neutral position. Avoid letting your hips sag or rotate. Focus on keeping your body in a straight line.
- Hold the Position: Hold the side plank for the desired amount of time, typically 20-30 seconds to start. Gradually increase the duration as you get stronger.
- Breathe: Remember to breathe deeply and evenly throughout the exercise.
- Lower Down: Slowly lower your hips back to the floor, maintaining control.
- Repeat on the Other Side: Repeat the exercise on the opposite side.
Modifications for Beginners:
- Knees Bent: If you find the full side plank too challenging, you can modify it by bending your knees and resting on your knees instead of your feet. This reduces the amount of weight you need to support.
- Hip Dips: If maintaining a straight line feels difficult, try hip dips. Lower your hip towards the ground then lift it back to the starting position in a controlled motion. This helps to build strength gradually.
Tips for Proper Form:
- Engage your glutes: Squeezing your glutes helps to stabilize your hips and prevent sagging.
- Keep your shoulder stable: Actively press down through your forearm to prevent your shoulder from collapsing.
- Don't hold your breath: Breathe deeply and evenly throughout the exercise.
