Similar to the high & low plank, this is a good isometric exercise. For athletes at the beginning and intermediate levels, this exercise is excellent. By bending at the knees like in 1/2 Plank, beginners may scale side plank simpler.
MUSCLES ENGAGED: Transverse abdominis, Internal and external obliques, Glutes, Adductors, Quads, Hamstrings
HOW TO PERFORM DRILL
With your legs straight, lie on your side. Put your elbow on the floor and raise your body so that it is immediately beneath or in line with your shoulder. Keep your neck neutral to maintain a straight spine. Look directly forward. Keep your core strong. Make sure to hold tight your stomach, ribs, and hipbone. Chest is open. Pull shoulders away from ears and downward. Try to keep your posture as straight as you can. Squeeze your arms, hamstrings, glutes, and core.
Hold position for 20-40 sec for each side, work up to 3-4 sets
Rest up to 20-30 sec between sets
- keeping breath: it's critical to use diaphragm and breathe
- if hips are dipping toward the floor, you are not engaging obliques
- having butt out puts needless strain on lower back