Side Plank and Plank

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Plank and Side Plank exercises are standards in gyms across the world because they are a back-safe way to strengthen your core and prevent injuries. To perform a side plank, start by lying on y

The Plank and Side Plank exercises are standards in gyms across the world because they are a back-safe way to strengthen your core and prevent injuries. To perform a side plank, start by lying on your side, propped up on your elbow, packing your shoulder down and back for stability. Your top foot should be placed in front of or on top of your bottom foot. Raise your hips off the floor by contracting your core. Be sure to squeeze your abdominals, glutes, and quadriceps all at the same time for the best results.

Common Mistakes

Failing to brace your abdominals, quadriceps and glutes will put you into a

Failing to brace your abdominals, quadriceps and glutes will put you into a flexed position which defeats the purpose of the exercise. Maintain a neutral spine position for best results.

Pro Tips

Research has shown that repeated bouts of shorter duration (10 second inter

Research has shown that repeated bouts of shorter duration (10 second intervals) is superior to long hold times (1 minute +) for preventing low back pain. Go for intensity over duration.

Purpose

Planks and side planks are great for “pulling in” your waist. These exe

Planks and side planks are great for “pulling in” your waist. These exercises are excellent for keeping your waist trim and toned even if they don’t help you lose belly fat.

Form

In Side Plank your ankle, knee, hip, shoulder and ears should all be lined

In Side Plank your ankle, knee, hip, shoulder and ears should all be lined up in a straight line. In Front Plank your hips will be slightly higher than your shoulders as you should be in a mild body hollow position.