Mastering the side plank

When it comes to core workouts, the side plank is often a forgotten exercise. Not only does it strengthen your core, but it also offers a multitude of benefits that extend beyond mere appearance not least of which is an increase in lower back strength. Below I will explain why the side plank is such a great exercise and provide a step-by-step guide on how to perform it effectively.

Why the Side Plank is So Good

Core Strength

The side plank targets the oblique and QL muscles. These muscles are often overlooked in some core exercises like crunches, making the side plank an essential move for ensuring we effectively train the entirety of our core.

Enhanced Spine Stability

A strong core is crucial for maintaining a healthy spine. The side plank focuses on isometric contraction which has been shown to improve spinal stiffness. While many different core exercises focus on dynamic movements it is important not to overlook stability through isometric contraction. We are training the core to enhance its strength not for the aesthetic look. It’s important to differentiate and understand that nutrition will play a greater role in our visual look.

Improved Balance and Coordination

Holding a side plank challenges your balance and coordination. As you work to maintain stability, your body engages multiple muscle groups, including those in your hips and legs. This improved balance translates to better performance in sports and everyday activities.

Shoulder Stability

The side plank is also great for your upper body. By supporting your body weight on one arm you engage the shoulder girdle, promoting shoulder stability and strength. This can help prevent shoulder injuries and improve overall upper body function.

Low-Impact

Unlike high-impact exercises that can strain your joints, the side plank is low-impact which makes it an ideal option for individuals of all fitness levels, including those recovering from injuries or with specific joint issues.

Adaptable & Versatile

The side plank can be easily modified to suit different fitness levels. Beginners can start with bent knees or perform the exercise against a wall, while advanced exercisers can add leg lifts or weights for an extra challenge. This versatility ensures that there are a multitude of progressions and regressions to suit everyone.

How to Perform the Side Plank

Set your Position

- Lie on your side with your legs extended. Your elbow should be directly beneath your shoulder, and your forearm perpendicular to your body.

- Stack your feet on top of each other, or place one in front of the other for additional support.

Bring up your hips

- Engage your core and lift your hips off the ground, forming a straight line from your head to your feet. Avoid letting your hips sag or lift too high.

- Keep your neck neutral by looking straight ahead or slightly downward.

Maintain the position

- Hold the position for 10-15 seconds to start, gradually increasing the time as you build strength.

- Breathe steadily and focus on maintaining a strong, stable position.

Change Sides

- Lower your hips back to the ground and switch to the other side. Perform the same steps to complete the exercise on the opposite side.

The side plank is a great exercise that offers numerous benefits, from strengthening your core and improving balance to enhancing spine and shoulder stability. Its low-impact nature and versatility make it accessible to everyone, regardless of fitness level. There is a very good reason world renowned lower back specialist Dr Stuart McGill includes it in his “Big 3” to improve lower back strength.

So throw the side plank into your next workout and if you have any questions or are after ideas for regressions or progressions please reach out at bpitfit@gmail.com