Side Planks

Performing a side plank is a great way to strengthen your core, specifically targeting the oblique muscles. Here’s how to do it step-by-step:

Starting Position : Begin by lying on your side on an exercise mat. Place your feet on top of each other, keeping your legs straight.

Elbow Placement : Position your elbow directly under your shoulder, creating a 90-degree angle. Your forearm should be flat on the ground, parallel to the front of your body.

Lift Your Hips : Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. Your body should be elevated, and your hips shouldn’t sag. Positioning Your Arm : You can keep your free arm either along your side, resting on your hip, or extended straight up towards the ceiling.

Hold the Position : Maintain this position for 15-30 seconds, focusing on keeping your body in a straight line and your core engaged.

Breathing : Breathe steadily throughout the hold. Avoid holding your breath.

Switch Sides : After the designated time, lower your hips back to the mat and switch to the other side to complete the exercise.

Tips : If you’re a beginner, you can modify the side plank by dropping your bottom knee to the ground for additional support. To increase difficulty, you can extend your arm overhead or add leg lifts while maintaining your balance. Always listen to your body and avoid pushing yourself to the point of pain.