Side Plank
Lie on your side, legs extended and feet stacked on top of each other, forearm on the floor, with elbow directly under shoulder. One lifts the pelvis off the floor while keeping the body in a straight line from head to toe. The other arm can be placed along the body or raised upward. One maintains the position by stabilizing the body with activation of the oblique abdominals.
Media
Instructions
Lie on the right side, legs outstretched, body in a straight line.
Keep shoulders, hips and ankles aligned.
Rest right forearm on the ground, elbow under shoulder.
Core activation: Involve the abdominals and pelvic floor muscles. Place feet overlapping or left foot slightly in front for more stability.
Lifting: Press down on the forearm and lift the hips off the floor. Body should form a straight line from head to heels. Keep neck aligned with column, gaze forward or slightly up.
Place left arm extended toward the ceiling.
Breathing: Breathe in a controlled manner, maintaining core activation.
Hold the position
Exit the position: Inhaling, slowly lower your pelvis toward the mat in a controlled manner. Relax your shoulders and lie fully on your side.
Repeat the position, changing sides
Exercise Details
Repetitions
3/4 reps
Hold Time
40 seconds
Breathing
Regular and fluid. Inhale in holding, exhale checking for stability.
Important Warnings
People with shoulder or wrist problems:
The weight of the body burdens these joints, so for those with shoulder, elbow or wrist pain or injury, it is recommended to avoid or modify the position.
People with significant muscle weakness:
If the core, shoulders or buttocks are too weak, you may compensate with incorrect postures, increasing the risk of injury. It is previously recommended to strengthen the affected muscle bands.
Pregnant women:
It is recommended to avoid positions that compress the hip or require unstable balance especially in the second and third trimesters.
Related Exercises
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Advanced • 2min
Intermediate • 3min
Intermediate • 3min