Side Plank: Build Oblique Strength at Home

Side Plank Exercise Instructions

1. Start on Your Side

   • Lie on your side with your legs extended straight and stacked on top of each other. Your body should form a straight line from head to heels.
   • Place your lower arm directly beneath your shoulder for support. Your elbow should be bent at a 90-degree angle.

2. Lift Your Hips

   • Engage your core and lift your hips off the ground, balancing on your forearm and the side of your bottom foot. Your body should form a straight line from your head to your feet.

3. Hold the Position

   • Maintain this position by keeping your core tight and your hips lifted. Avoid letting your hips sag or twist forward or backward.

4. Breath Steadily

   • Breathe normally while holding the position. Focus on steady, controlled breathing to maintain stability.

5. Lower and Repeat

   • Lower your hips back down to the ground gently. Rest briefly before switching to the other side and repeating the exercise.

6. Perform the Desired Number of Repetitions

   • Aim for a set amount of time or repetitions on each side, maintaining proper form throughout.

Side Plank Exercise Tips

1. Maintain a Straight Line

   • Ensure your body forms a straight line from your head to your heels. Avoid letting your hips drop or pike up. This ensures that the exercise effectively targets your obliques and core.

2. Engage Your Core

   • Keep your abdominal muscles tight to support your spine and maintain balance. Engaging your core is crucial for effective muscle activation and preventing strain.

3. Stack Your Feet

   • For better stability, stack your feet on top of each other. If balancing is challenging, you can place one foot in front of the other for added support.

4. Keep Your Shoulder Away from Your Ear

   • Ensure that your shoulder is directly over your elbow and avoid letting it hunch up towards your ear. This helps to avoid shoulder strain and maintain proper alignment.

5. Use Your Bottom Arm for Support

   • Make sure your bottom arm is directly under your shoulder and your elbow is bent at a 90-degree angle. This provides stability and prevents unnecessary strain on your shoulder.

6. Modify as Needed

   • Knee Side Plank: Lower your bottom knee to the ground for added support and to reduce intensity while still engaging the core.
   • Elevated Side Plank: Place your feet on an elevated surface, like a step or bench, for a more challenging variation.

7. Breathing

   • Focus on maintaining steady breathing. Inhale through your nose and exhale through your mouth, which helps in stabilizing your core and sustaining the hold.

8. Engage Your Glutes

   • Squeeze your glutes to help maintain alignment and stability. This also helps in engaging the core more effectively.

9. Progress Gradually

   • Start with shorter hold times or fewer repetitions and gradually increase as you build strength and endurance.

10. Avoid Overarching

    • Ensure that your lower back is not overly arched. Keep a neutral spine to avoid unnecessary strain.