SIDE PLANK

The Side Plank may well be a relatively simple exercise, but that doesn’t negate from the fact that it is still a great exercise for strengthening your obliques, toning the stomach and helping to reduce lower back pain.

Due to the stabilisation required not just in your core but also in your hips, the side plank will also work your glutes, especially the medium and maximus.

On top of the core strength gains that can be achieved from including the side plank in your training, it is also probably the first exercise to turn to if you are looking to improve your balance and co-ordinaton. Nearly all movements that we perform in our daily lives require a strong core and better balance. The side plank can help provide just that.

Here are some tips to help you execute them perfectly.

• Stack your feet on top of each other, or place the top foot on the ground.

• Un-stacking the feet makes the exercise a little bit easier, especially on your balance.

• If you struggle with balance initially, leave your knees on the floor.

• Make sure your hips and shoulders are stacked.

• Your whole forearm should placed on the floor at 90ºC. Don’t rest on your elbow.

• Your other arm should be positioned on your side, or bent at the elbow with your hand being your head, or you can even hold the arm directly in the air over your shoulder.

• Don’t let your hips sag and lift them as high as you can.

• Try not to let the arm your’e resting on sink into the shoulder socket.

• Take short shallow breaths as you hold your position.

• Aim to hold for 30-60 seconds. Change sides, rinse and repeat.

The side plank is often overlooked, maybe people find it too simple, or too easy. But as with most exercises, and a little knowledge, there are always progressions to make the exercise more challenging. Feel free to message me if you need some ideas.