The side plank exercise is the perfect way to activate and strengthen the abdominal obliques while activating the hip muscles. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks – for both you and your patients/clients!
• Start on one elbow with your feet staggered; the top foot sitting in front.
• Begin with knees bent so that the lumbar spine can remain in neutral posture with no side bending.
• Push off the heels and straighten the body, from heels to head, to come up into a side plank.
• Make sure the hips are extended and the legs are straight.
• Hold the plank on both sides for 30-60 seconds, repeating 2-3 sets.
This exercise is great for activating the core, specifically the obliques, and also helps to stabilize the lower back and maintain a strong core. The isometric contraction is ideal for maximizing the strength gains while minimizing the stress on the spine.
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