Lateral Side Plank
The Lateral Side Plank is a challenging and effective exercise that targets the muscles of the core, specifically the obliques. This exercise is a variation of the traditional Side Plank and adds an extra element of difficulty by engaging the lateral muscles even more. During a Lateral Side Plank, you start by lying on your side with your legs stacked on top of each other. Then, you lift your upper body off the ground, supporting yourself on your forearm and the side of your bottom foot. The body forms a straight line from head to toe, and you engage your core muscles to stabilise and hold this position. The primary muscle worked during a Lateral Side Plank is the oblique muscle group, located on the sides of your abdomen. These muscles are responsible for lateral flexion and rotation of the spine. By regularly incorporating Lateral Side Planks into your workout routine, you can strengthen and tone these muscles, leading to improved core stability and enhanced functional strength. In addition to targeting the obliques, the Lateral Side Plank also engages other muscles in the body, including the glutes, quadriceps, and shoulders. This exercise helps to build overall body strength, stability, and balance. To get the most out of your Lateral Side Plank, it's important to maintain proper form and alignment throughout the exercise. Keep your body in a straight line, avoid sagging or rotating the hips, and engage the core muscles by pulling your belly button towards your spine. Incorporating Lateral Side Planks into your fitness routine can be a great way to challenge your core muscles and improve your overall strength and stability. Start with shorter holds and gradually progress to longer durations as your strength increases. Add this exercise to your workout regimen and feel the burn in your obliques like never before!
- Start in a side plank position with your right forearm on the floor and your body in a straight line from head to heels.
- Engage your core muscles by drawing your navel in towards your spine.
- Raise your left arm straight up towards the ceiling, or place it on your hip for added stability.
- Keep your legs stacked on top of each other, or slightly stagger your feet if needed for balance.
- Hold this position for 30-60 seconds, or as long as you can maintain proper form.
- Remember to breathe deeply and evenly throughout the exercise.
- Switch sides and repeat the exercise on the other side.
Tips & Tricks
- Engage your core muscles throughout the entire exercise for maximum stability and effectiveness.
- Keep your body in a straight line from head to toe, making sure your hips don't sag or rotate.
- To increase the challenge, try raising your top leg while maintaining the side plank position.
- Focus on breathing deeply and exhaling fully to maintain proper oxygen flow and muscle engagement.
- Start with a modified side plank by bending your bottom knee and resting it on the ground for added support.
- Avoid holding your breath. Inhale and exhale steadily throughout the exercise.
- Maintain a neutral neck position, keeping it aligned with your spine.
- To prevent wrist discomfort, try positioning your forearm perpendicular to your body instead of placing your hand directly on the ground.
- For an added challenge, hold a dumbbell or kettlebell in your top hand while performing the lateral side plank.
- Remember to warm up properly before attempting the lateral side plank to prepare your muscles for the exercise.