The side plank exercise, a variation of the classic plank, is good for your core and offers many benefits. Let us explain the benefits of side planks.
Planks are a healthy body workout. To do a plank, you need to keep your body in an upright position. It is an exercise that helps balance and strengthen your body. A strong core is essential because it provides stability and support for the movements of your daily life. You can try its variation, side planks, for more benefits. Like the classic plank, side planks also help strengthen the core. But that’s not all! Read on to learn the benefits of side planks and how to perform this core strengthening exercise.
What are side planks?
Side planks are a twist on the classic plank exercise. Instead of supporting your weight on your forearms and toes, you will balance sideways on one forearm while keeping your body in a straight line. The focus is on engaging the oblique and quadratus lumborum muscles, which are the sides of your core, says fitness expert Varun Rattan.
What are the benefits of side planks?
If you do side planks every day, you may experience the following benefits:
1. Core Strengthening
The side plank is a good exercise for strengthening the oblique abdominal muscles, according to a 2018 study published in Sage Journals. The obliques help you rotate and bend your trunk while protecting your spine. Side planks also engage the transverse abdominals and quadratus lumborum. If you have a strong core, this will improve your posture, stability and overall functional movements.
2. Better force transfer
Well-trained core muscles act as a stable anchor point for force transmission. Whether you’re lifting a heavy box or opening a door, your body engages to effectively transfer that force from your legs or arms to the intended action.
Read also
3. Improved balance
Balancing on one arm challenges your stability. Over time, this results in better balance in daily activities as well as in sports, says the expert.
4. Reduced Risk of Back Pain
By strengthening the muscles around your spine, side planks can contribute to better spinal alignment. This in turn can reduce the risk of lower back pain.
5. Injury Prevention
Uneven loads, like someone lugging a heavy bag on their shoulder over time, can lead to muscle imbalances. The side plank can strengthen underused muscles, bringing them up to par with their overperforming counterparts. This can help prevent injuries during other exercises and movements.
6. Improved Endurance
Side planks build core and shoulder endurance. This is beneficial for activities like running and swimming, which you may want to include in your fitness routine to stay fit while beating the heat.
Do side planks help reduce belly fat?
Although side planks can strengthen your core, they won’t magically melt away belly fat and give you visible abs. Fat loss occurs through a calorie deficit, which can be achieved by reducing calorie intake or expending more calories than consumed, explains Rattan.
How to do side planks?
To make side planks, follow these steps:
- Lie on your side with your legs extended and stack your feet.
- Balance on your forearm with your elbow just under your shoulder.
- From head to heels, your entire body should be in a straight line.
- Lift your hips.
- Tuck your belly button, squeeze your glutes and lift your hips off the floor.
- Maintain a straight line and avoid sagging or curvature.
- Hold the pose and breathe evenly, then repeat on the other side.
How long should you hold a side plank?
This varies from individual to individual. You will naturally start with shorter durations until you can maintain good form and gradually. You can aim for 15 to 20 seconds initially. As strength improves, your duration will increase. Once you know how to hold the plank for a minute, it’s time to try some advanced variations, says the expert.
What are the variations of side planks?
Beginners can start with modified versions like knee-supported side planks to gradually build strength. Here are other variations of side planks:
1. Extended Arm Side Plank
Instead of leaning on your forearm, extend your arm fully. Balance on your hand and stack your feet to intensify the challenge.
2. Side plank with leg lift
Lift your top leg while holding the side plank to improve glute engagement and add an element of balance.
3. Side plank rotation
Start with a side plank. Rotate your torso towards the floor then return to the starting position. This will work your glutes, your abs, your shoulder muscles apart from your obliques.
Side planks can help strengthen your core while improving your balance. But pregnant women or those with shoulder or wrist problems should modify the exercise or avoid it because it may cause discomfort.
#Side #planks #Benefits #Variations
