How to Do Side Plank Exercises

Few exercises deliver the benefits of flatter abs, better balance, and stronger back muscles like the side plank. With this exercise, you can strengthen your core or upper body while avoiding the injuries that may come from the formations required in other exercises.

Difficulty: Easy

Instructions

1. Use a mat for this exercise, especially if this is your first time attempting to do it.

2. Lie on your left side.

3. Place your forearm in front of you onto the mat. Position yourself so that only the forearm of your left hand plus the left side of your hips and legs are in contact with the floor.

4. Position your other hand either palm down onto the mat in front of you, on your hip in the akimbo style or behind your head. Maintain good core body posture and balance by first using your right hand as leverage on the mat.

5. Set your left leg directly atop the other or place the top (left) leg in front of the bottom (right) one. If you place them atop one another then the inside curvatures of your feet should touch in a way that they mirror each other.

6. Inhale and contract your abdominal muscles, pulling them inward. As you get more comfortable and better balanced in this exercise, you can contract your butt muscles also.

7. Exhale as you lift upwards using your left forearm and left foot. Do 8 to 12 repetitions. Repeat the side plank exercise on your right side and do this as many times as you'd like, feeling the burn primarily in your chest, back and core abdominal muscles.

Tips & Warnings

• Don't lean your shoulders forward or backwards, but instead let your balancing hand and forearm carry the brunt of your weight.
• Don't allow your body to hang but instead keep it taut and straight from head to toe during the side plank.

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