The side wall plank, also known as a side plank, is performed by maintaining a straight line from head to feet while supported on one forearm and the side of your foot, engaging your core.
Here’s how to properly execute a side wall plank:
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Start Position: Lie on your side with your legs extended, stacked on top of each other. Your forearm should be directly beneath your shoulder, with your elbow aligned.
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Engage Your Core: Actively engage your core muscles. Think about pulling your belly button in towards your spine.
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Lift Your Hips: Lift your hips off the ground, forming a straight line from your head to your feet. The side of your bottom foot and your forearm are your only points of contact with the floor/wall.
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Maintain Alignment: Ensure your body remains in a straight line. Avoid sagging your hips towards the floor or hiking them up. Keep your shoulder blades back. Don't let your shoulder round forward.
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Hold the Position: Hold the plank position for the desired duration, maintaining proper form. Start with 20-30 seconds and gradually increase the time as you get stronger.
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Lower Gently: Slowly lower your hips back to the ground.
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Repeat on the Other Side: Repeat the exercise on the opposite side to ensure balanced muscle development.
Important Considerations:
- Breathing: Breathe steadily throughout the exercise. Avoid holding your breath.
- Progression: If a full side plank is too challenging, modify the exercise by bending your knees and keeping your feet behind you.
- Listen to Your Body: If you experience any pain, stop the exercise immediately.
- Shoulder Health: Focus on keeping your shoulder blade back to avoid rounding and potential injury.
