How to Improve Upper Body Strength With Side Plank in Pilates

The side plank exercise in Pilates builds upper body strength and also strengthens the core muscles and slims the waist. The side plank will also tone arms, especially the bicep and tricep muscles. This exercise will help you achieve toned deltoid and pectoral muscles, and give shoulders a sleek, streamlined look.

Things You'll Need

• Exercise mat

Instructions

1. Move the body into a side plank position (push-up position) on an exercise mat. While in plank position, contract abdominal muscles so the core is strong and stable. Align your shoulders so that they are directly over the wrists.

2. Shift weight to the left side of the body, and bear weight on the left wrist. Press the left palm into the mat while stacking the right leg on top of the left leg.

3. Align the legs so they are parallel. Dig outside of the left foot and heel into the mat for extra support. Balance weight on your left hand. Keep the upper body, arm and stomach muscles strong and contracted.

4. Balance in side plank for 10 seconds. Switch to left side and repeat side plank on left side. Repeat three to five times on each side. Steady gaze at a fixed point in front of you. This will help maintain proper balance.

5. If you want to increase the intensity of side plank, raise your right arm over your head or rest the right arm along the right side of body (resting on the thigh parallel to the legs).

Tips & Warnings

• If you suffer from medical conditions, it is recommended to consult with a doctor before attempting side plank in Pilates.

• If you don't have upper body strength to balance on one arm, you can rest your legs on the mat for extra support.