The side plank is a great exercise for strengthening the obliques. You will hold your body on your side in a straight position supported only by one arm and the side of one foot. Strong obliques can be quite useful as core stabilization muscles. Your shoulder stabilizers keep you aligned as well. This exercise doesn’t put pressure on your lower back or neck as many core exercises do. This exercise can help you be able to sustain good posture and ease of movement by building a strong core and better balance.
- Starting position: Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body.
- Engage your abdominal muscles, drawing your navel toward your spine.
- Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.
- The goal should be to hold for 30 seconds. Change sides and repeat.
At first, you may only be able to hold the side plank for a couple of seconds. As soon as you start sagging or rolling forward or backward, it is time to end the plank.