Side plank

Here are the instructions on how to perform a basic side plank:

1. Lie on your side with your legs extended and your feet stacked on top of each other.
2. Prop yourself up on your elbow, which should be directly under your shoulder.
3. Lift your hips off the ground, keeping your body in a straight line from your head to your feet.
4. Engage your core and hold the position for the desired amount of time.
5. Lower your hips back to the ground and repeat on the other side.

Note: You can modify the exercise by placing your lower knee on the ground to make it easier, or by extending your top arm towards the ceiling for an added challenge.

Here are some tips for doing the side plank:

• Start with a modified side plank by placing your lower knee on the ground until you build up strength.
• Keep your body in a straight line from your head to your feet throughout the exercise to ensure proper form.
• Engage your core muscles by pulling your navel towards your spine and squeezing your glutes.
• Avoid sagging or arching your hips, which can put strain on your lower back.
• Focus on breathing deeply and evenly throughout the exercise.
• Avoid placing too much pressure on your wrist by keeping your elbow directly under your shoulder.
• If you feel discomfort in your neck, look down towards your feet instead of looking straight ahead.
• You can hold the position for longer or lift your top leg or arm to make the exercise more challenging.
• Remember to perform the exercise on both sides to maintain balance in your core muscles.

Here are some benefits of doing the side plank:

• Strengthening core muscles: The side plank targets the obliques and deep core muscles, which can help improve core strength and stability.
• Improved balance and stability: The exercise requires you to balance on one arm and one foot, which can improve your overall balance and stability.
• Reduced risk of lower back pain: Strengthening the core muscles can help improve posture and reduce the risk of lower back pain.
• Increased shoulder and wrist stability: The side plank can help improve shoulder and wrist stability, which can be beneficial for activities that require upper body strength and endurance.
• Improved sports performance: A strong core is important for many sports, and doing the side plank can improve your overall athletic performance.
• Can be done anywhere: The side plank can be done at home, at the gym, or even outside, making it a convenient exercise for people with busy schedules.
• Variety: There are many side plank variations, which can make the exercise more interesting and challenging over time.