How To Side Plank Ignore Limits

Cover How to Do a Side Plank With Correct Form Fitwirr (1254x1614)

Table of Contents

• What is Side Plank?
• What are the Benefits of Side Plank?
• How to Do Side Plank?
• What are Some Tips for Mastering Side Plank?
• How to Progress in Side Plank?

What is Side Plank?

Side Plank, also known as Vasisthasana in yoga, is a core-strengthening exercise that targets the obliques, glutes, and shoulders. It involves balancing on one arm and the side of one foot while keeping the body in a straight line from head to toe.

Side Plank is a challenging exercise that requires balance, stability, and core strength. It can be done in various ways, including with the top leg lifted, with the top arm reaching towards the ceiling, or with the bottom leg lifted.

What are the Benefits of Side Plank?

Side Plank offers many benefits, including:

• Strengthening the core muscles, including the obliques, rectus abdominis, and transverse abdominis.
• Improving balance and stability.
• Strengthening the shoulders, arms, and wrists.
• Stretching the hips and thighs.
• Improving posture and alignment.

Side Plank is also a great exercise for athletes and runners as it helps improve lateral stability and prevent injuries.

How to Do Side Plank?

Here are the steps to do Side Plank:

1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
2. Shift your weight onto your left hand and the outer edge of your left foot.
3. Lift your right arm towards the ceiling and stack your right foot on top of your left foot.
4. Engage your core and lift your hips so that your body forms a straight line from head to toe.
5. Hold for 30 seconds to 1 minute.
6. Repeat on the other side.

What are Some Tips for Mastering Side Plank?

Here are some tips to help you master Side Plank:

• Start with a modified version of Side Plank by bending your bottom knee and placing it on the ground for extra support.
• Engage your core muscles and keep your hips lifted throughout the exercise.
• Focus on your breath and try to breathe deeply and evenly.
• Keep your neck and spine in a neutral position and avoid looking up or down.
• Practice regularly to improve your balance and stability.

How to Progress in Side Plank?

Once you have mastered the basic Side Plank, you can try these variations to challenge yourself:

• Lift your top leg towards the ceiling.
• Reach your top arm towards the ceiling.
• Lift your bottom leg off the ground.
• Do Side Plank on a stability ball or a Bosu ball.

Remember to always listen to your body and do what feels comfortable for you. Don't push yourself too hard and always maintain proper form to prevent injuries.

Conclusion

Side Plank is a challenging but effective exercise that can help strengthen your core, improve your balance and stability, and prevent injuries. By following the tips and progressions outlined in this guide, you can master Side Plank form and reap the many benefits it offers.