Side Plank Straight Arm

The Side Plank Straight Arm is an excellent bodyweight exercise that targets and strengthens the core muscles, with a particular emphasis on the obliques, which are located on the side of the abdomen. This variation of the traditional plank also engages muscles in the shoulders, arms, and legs, providing a comprehensive workout that enhances balance and stability. One of the key benefits of the Side Plank Straight Arm is its ability to improve core stability and muscle balance between the left and right sides of the body. This is crucial for overall physical fitness and functionality, as well as for performing everyday activities and other sports with more efficiency and less risk of injury. This exercise is versatile and can be performed almost anywhere, requiring no equipment other than your own body weight. It is suitable for fitness enthusiasts at various levels, from beginners to advanced, by adjusting the duration of the hold to suit individual fitness levels. The Side Plank Straight Arm not only fortifies the core and upper body but also enhances posture and spinal alignment, which are vital for long-term health and well-being.

Instructions

• Lie on your side with your legs straight and feet stacked. Place your elbow under your shoulder with your forearm flat on the ground and palm facing down.
• Extend your opposite arm straight up towards the ceiling or keep it along your body for better balance.
• Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Keep your hips squared and your neck in a neutral position.
• Hold this position for the desired time while breathing steadily.
• Lower your hips back to the floor to complete the exercise.
• Repeat on the other side to ensure balanced strength and muscle development.

Tips & Tricks

• Engage your core and squeeze your glutes throughout the movement to maintain stability and maximize muscle engagement.
• Keep your body in a straight line from head to heels, avoiding any sagging in the middle or piking at the hips.
• Focus on breathing steadily to maintain your balance and hold the position longer.
• Push through your supporting arm's palm to engage your shoulders and arm more effectively.
• For increased difficulty, stack your feet instead of keeping them side-by-side, or alternatively, raise your top leg and hold it in the air.
• To help with balance, keep your eyes fixed on a stationary point directly ahead of you.
• To reduce difficulty, you can perform the exercise with your knees slightly bent and resting on the ground.
• Regularly switch sides to ensure balanced muscle development and strength on both sides of your body.
• If you experience any discomfort in your supporting shoulder, check your alignment or reduce the duration of each hold until strength improves.