SIDE PLANK EXERCISE AND VARIATION

SIDE PLANK 

BENEFITS OF SIDE PLANK EXERCISE

• Strengthens three muscle groups at once. 

• Protects your spine

• Strengthens your core without stressing your back

• Improves your balance and coordination

• Reduces your risk of a back injury.

SIDE PLANK (LEVEL 1)

• SIDE PLANK  exercise engages the muscles of your core, which support your spine. 

• It is key in the rehabilitation of any injury to either your back or pelvis. 

• The most basic form of Side Plank exercise is good for initial rehabilitation and is the initial point for those who have not done it before or do not have sufficient core stability.

HOW TO DO SIDE PLANK (LEVEL 1)

1. Lying down on your right side, lift yourself up on your right forearm and bend your knees so that your calves are at a right angle. 
2. Keep your right elbow directly under your shoulder and in line with your hips. Rest your left arm along the side of your body as shown
3. Working with your abdominals, try to push down through your right elbow to raise your hips off the floor, making sure that you keep your rib cage elevated and your shoulder lowered. 
4. Hold for 10 seconds, then return to the start position for 2 seconds. 
5. Repeat for 3-5 times, then switch sides.
6. As your strength increase, you can try  to hold the position for 20-30seconds

SIDE PLANK (LEVEL 2)

• SIDE PLANK (LEVEL 2) exercise is the progression of the basic side plank exercise (above level 1) and is a high-intensity exercise.

• It makes the muscles of your core work harder, as they are used to stabilize your body while supporting your weight on your arm and ankles. 

HOW TO DO SIDE PLANK (LEVEL 2)

1. Lie down on your right side, lift yourself up on your right forearm. 
2. Keep your legs straight and place your feet together. 
3. Ensure that your right elbow is directly under your shoulder and in line with your hips. Place your left arm along your side.
4. Contract your abdominal muscles and push downward through your right elbow to raise your hips off the ground and make sure that you keep your ribcage elevated and your shoulder lowered. 
5. Hold for 10 seconds, then return to the start position for 2 seconds. 
6. Repeat for 3-5 times, then switch sides.

POINTS TO REMEMBER

• Make sure that you don't twist your back
• Your hip should not be sagging down
• Head and neck should be aligned

• Perform the SIDE PLANK EXERCISE carefully, initially, you may feel hard to hold the position that's OK. But if you feel any kind of pain stop performing.

• For the one who suffers from shoulder, elbow, or back pain, start this exercise after your pain subsides.