This exercise engages a number of stomach, hip and shoulder muscles which helps with strengthening in those areas.
Watch the video below to see how to properly perform a side plank and follow along at home.
Instructions
- Lie on your side with legs extended and feet stacked on top of each other.
- Place your elbow directly under your shoulder, forearm flat on the ground, and fingers pointing forward.
- Engage your core, glutes and legs and lift your hips off the ground.
- Keep your body in a straight line from head to heels. Your top hand can rest on your hip or be extended towards the ceiling.
- Hold this position. Your clinician will advise how long to hold this for as well as how many repetitions to do.
- Slowly lower your hips back down with control then switch to the other side to repeat.
Common Mistakes and Top Tips
- Try not to let your hips drop too low or raise the hips too high.
- Try not to twist through the torso or hips. Also keep the feet stacked on top of each other which will help prevent twisting.
- Keep the shoulder and elbow stacked underneath you, if your arm is too far away it may strain the shoulder.
- Remember to continue to breathe, do not hold your breath.
- If a full side plank is too difficult, try with the knees on the floor but still keep the spine in line.
