Side plank is a great exercise for strengthening the oblique abdominal muscles, which needs to be worked upon while working on ab exercises such as crunches. In a side plank you will need to hold your body on your side in straight position supported only by one arm and the side of one foot. Beginners must build the strength and balance needed with warmups for the obliques and side planks before progressing to the side plank. Here's is a step by step guide to ace side plank and also how it can benefit you in strengthening your core.
The primary benefit of side plank is the obliques, along with the gluteus medius and gluteus maximus to stabilize your hips. This exercise doesn't put pressure on your lower back or neck as other core exercises do. This exercise also helps you in getting good posture and ease of movement by building a strong core and better balance.
*Firstly, lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm should be under your shoulder. Make sure your head is in line with your spine. Your left arm should be aligned along the left side of your body.
*Engage your abdominal muscles, by drawing your navel towards your spine.
*Lift your hips up and knees from the mat while exhaling. Your torso should be in is straight line with no sagging or bending.
*After several breaths, inhale and return to the the position. Hold to the position for about 60 seconds.
*Change your sides and repeat.