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Side Plank (beginner)

Side Plank (beginner)

The side plank is a highly effective exercise that targets and strengthens the muscles in your core, particularly the obliques. Unlike traditional planks that primarily engage the front of your abdominal muscles, the side plank shifts focus to the side of your torso, helping to improve stability, posture, and overall core strength. To perform the side plank (beginner), lie on your side with your legs extended and stacked on top of each other. Make sure your elbow is positioned directly under your shoulder, and your forearm is resting on the floor. Engage your core muscles, lift your hips off the ground, and create a straight line from your head to your feet. Hold this position for a set amount of time, typically starting with 15-30 seconds, and gradually increase as you progress. While the side plank is a fantastic exercise for beginners, it's important to maintain proper form throughout the movement. Keep your body in a straight line, avoid sagging or lifting your hips too high, and engage your core muscles by imagining them pulling inward towards your spine. If you feel any discomfort or strain in your lower back, consider modifying the exercise or reducing the duration. Incorporating the side plank into your workout routine can work wonders for your overall core strength, stability, and posture. As with any exercise, it's important to listen to your body and progress at a pace that feels challenging but comfortable. Don't be afraid to seek guidance from a fitness professional to ensure you're performing the side plank correctly and optimizing its benefits for your fitness journey.

Instructions

  • Start by lying on your right side with your legs straight and stacked on top of each other.
  • Prop your upper body up on your right elbow and forearm, making sure your elbow is directly under your shoulder.
  • Engage your core muscles and lift your hips off the ground, creating a straight line from your head to your feet.
  • Keep your body in this side plank position and hold for the desired amount of time, focusing on maintaining proper form and keeping your core activated.
  • Slowly lower your hips back down to the ground and repeat on the other side.

Tips & Tricks

  • Engage your core muscles by pulling your belly button in towards your spine.
  • Keep your feet together and your legs straight to maintain proper alignment.
  • Focus on maintaining a straight line from your head to your heels.
  • Start with shorter holds and gradually increase the duration as you get stronger.
  • Avoid collapsing your hips or sagging towards the floor.
  • Breathe deeply and exhale slowly to help stabilize your core.
  • To make it easier, bend your bottom knee and rest it on the ground for extra support.
  • For an extra challenge, lift your top leg and hold it parallel to the ground.
  • Remember to practice on both sides to maintain balance and symmetry.
  • Listen to your body and take breaks if you feel any pain or discomfort.

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