How do you do a side plank?

Instructions

  1. Lie on your right side with your legs straight and feet stacked on top of each other.
  2. With your neck neutral, breathe out and brace your core.
  3. Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot.
  4. Hold this position for the duration of the exercise.

How do you do a side plank for beginners?

Side Plank, Beginner

  1. Lie on your side with your knees bent, and prop your upper body up on your elbow.
  2. Raise your hips off the floor, and hold for 6 seconds.
  3. Rest for 10 seconds.
  4. Repeat 3 to 5 times.
  5. Switch to your other side and repeat steps 1 through 4.

What are the benefits of side plank?

5 Benefits of Side Plank Pose

  • Core Strength. This pose works your core to a huge extent.
  • Strengthens Arms and Wrists. Side Plank requires you to balance on one arm, so this is a great pose for strengthening your shoulders, wrists, and arms.
  • Strengthens Legs.
  • Improves Balance.
  • Improves Concentration.

Is the side plank a good exercise?

Side planks are a great core strengthening exercise, and they work so much more than just your abs. They engage one side of your body at a time and use your shoulders, obliques, and hips to stabilize your body in the plank position.

Why can’t I do side plank?

If you aren’t able to hold the side plank position, the remedial side plank position is a perfectly fine place to develop your oblique strength. From a sitting position, lower yourself down a bit so that your weight is supported on your hip and the side of the thigh that is closest to the floor.

How many sets of side planks should I do?

Reps/sets for best results: Stick to that 30 second max, or 10 to 15 reps, on all variations. If you want more of a burn, lower, pause, and repeat. “I would rather clients do a few shorter planks with great form than hold for minutes and start sinking into the hips and shoulders,” says Bonney.

How long should you side plank?

The longer you hold the side plank, the better. Anything in excess of a minute is good, two minutes plus is excellent. To make the exercise harder, straighten your supporting arm with the palm flat on the mat.

How many side planks should I do a day?

As a general guideline, Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City, recommends striving to do three sets of up to 60 seconds. “It’s OK to start with shorter sets and work up to 60 seconds,” he says.

How long should you hold side plank?

The longer you hold the side plank, the better. Anything in excess of a minute is good, two minutes plus is excellent. To make the exercise harder, straighten your supporting arm with the palm flat on the mat. You can also elevate your feet on an unstable surface such as a Bosu ball for added difficulty.