Strengthen Core Muscles with Side Plank Variations
Side planks are an exercise that require nothing more than your body weight and can be an effective way to improve your core strength and posture. They can be modified to be relatively easy and progressed to be very challenging.
They’re harder than regular planks for most people and the time you hold your side plank will definitely depend on your fitness level.
General guidelines for side planks:
You don’t need to hold a side plank for more than a minute, and it will take most people some time to get to a minute. If you want more, just make the exercise harder rather than longer.
There should be no pain in your shoulder, neck or elbow during your side planks. Make sure your elbow is under your shoulder and your neck is in line with your spine.
When starting out, begin with the easiest variation and hold it with good form for up to a minute and then progress to the next hardest version.
Be consistent and you’ll see and feel progress pretty quickly.
The primary muscles used during a side plank include:
External and Internal Obliques: the muscles on the sides of your abdomen that engage when you rotate your trunk or bend sideways
Transverse Abdominis: the deep layer of your abdominal muscles that run around your lower abs and back
Quadratus Lumborum: a muscle in your lower back
Gluteus Medius: your side glute (butt) muscles
Shoulder Muscles: including the deltoids, rotator cuff muscles, and trapezius
Serratus Anterior: the muscles located on your ribcage that help to provide stability in your shoulder blades
Hip Abductors and Adductors: the muscles on your outer and inner thighs
Erector Spinae: a muscle that runs along your spine and helps with your posture
Side planks are not a fun exercise to do but they’re really effective and help you to get a lot done in a short amount of time.
They will help to improve your overall core strength and stability and can also help to improve your posture and balance and minimize low back pain.
They’re worth the effort.
As with all exercises, there should be no pain in any of your joints. If you experience pain, stop immediately and consult with your doctor if the pain persists.
If you have any questions, please feel free to contact me.
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