What are the benefits of a Side Plank and How to Do It Safely

Exercising your abdominal muscles helps you achieve a flat, toned stomach that looks great in your clothing and on your body. You’ll target the front of your body by doing crunches, and you’ll work your core by holding a plank pose for an extended period of time.

But if you’re wanting to get stronger and tone your core, you also need to work your obliques regularly. And many professional athletes include the side plank in their training programs.

In this article, you’ll learn everything you need to know about the benefits of a side plank and how to perform this exercise correctly.

What are the benefits of a side plank?

Adding the side plank to your workout program will strengthen the following muscles at once: triceps, latissimus dorsi and obliques.

Stabilizing your core while keeping your back, shoulders, and hips safe from injury requires strength in your whole body. A healthy core is the foundation for your stability, so don’t skip it.

Side planks strengthen the deep spinal stabilizing muscle quadratus lumborum. It can also prevent a back injury. Your core is also strengthened without stressing your back.

This is one of the best exercises to improve your core strength. It’s low impact. No one will know you’re doing it. And if you have a bad knee or lower back problem, this is one of the best ways to work out without aggravating your injury.

A balancing exercise such as a side plank can help improve your sense of balance and coordination, and reduces your risk of a back injury.

While there is not one specific type of plyometric exercise that’s more dangerous than another, we all should start with exercises that are less intense to prevent injuries.

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How To Do Oblique-Burning Side Plank Dips

Upgrade your ab workouts. When you master planks and side planks (two staple variations of the ab exercise) it might be time to move on to side planks.

This core combo challenge is the perfect workout for burning those stubborn fat bulges and building lean, defined muscles everywhere. While there are endless options for challenging core workouts, Melissa Bentivoglio, a Pilates expert and co-founder of Frame Fitness, says side plank dips are a great way to strengthen your arms, legs, shoulders, and abs simultaneously.

The dip is an advanced abdominal exercise that works several muscles. The most important are the inner thighs, glutes, and back. In addition, it strengthens your shoulder and hip muscles, balances your body, and lengthens your muscles.

You’re not only improving your muscle strength, but you’re also helping to improve your body mobility by working out your body and elongating your muscle groups.

But with just a little practice and good core strength, side planks are a key component to building functional strength across your body. So why not give them a try?

If you have shoulder or hip issues, it’s a good idea to limit your use of dumbbells to lower weight workouts. They can put a lot of strain on your shoulders and hips.

Side plank dips are a fantastic way to add variety to your ab workouts. To execute these perfectly, use proper form so you’ll avoid injury and burn the most calories possible.

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How To Do Side Planks Dips

This is a fun video from Bryan Blackwell and Kaeos Fitness showing how to do side planks and dips. In order to do the exercises properly, you have to keep your elbow in alignment with your shoulder and stack your feet together.

You’ll use all the muscles in your legs and core. – Get into a kneeling position, then slowly walk forward as you lower your hips to the floor. – Use your hands to support yourself and make sure your knees stay above your hips. – When your lower body is parallel to the floor, then your arms will automatically extend, bringing your body to the starting position.

If you’re a beginner, the best way to start is with three sets of 10 to 15 reps on each side. As you build strength, increase the number of sets to as many as four to five, or if you can do so safely, to as many as six to eight.

Side Plank Dip Modifications

1.There are three common modifications for side planks. They are:

  1. placing one foot slightly in front of the other;
  2. placing one foot slightly behind the other; and
  3. alternating between the feet.

You can also drop down onto your knees to do a modified side plank, says Bentivoglio. Another tip is to start with your weaker side first, says Blackwell. If you want to make the move more challenging, keep both of your legs straight and lift your top arm to the sky.

The added need for balance will cause your muscles to work harder.

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Form Mistakes To Avoid

When doing planks make sure to keep your shoulders down while you hold the plank position. If your shoulder starts to rise up toward your ear it will not give you the support you need to hold the position.

Check in with your trainer so you don’t injure yourself and find other areas of your body that might also need attention. When you spot yourself rolling your shoulder, for example, ask your trainer to have you lower it to release the tension.

As you continue to develop your upper body strength and endurance, be sure to train your core. It’ll help you keep the weight on your back and shoulders evenly distributed while you squat.

Exercises that target your abs are crucial to maintaining a healthy body.

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Nick Olsen is a certified personal trainer and owner of x365 Fitness. Bryan Blackwell is a personal trainer and partner of the gym Kaeos Fitness. Gia Calhoun is a fitness expert, Pilates teacher, and vice president at Pilates Anytime.

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Common mistakes

Form is vital in any exercise. You have to keep it tight and straight. When practicing the planks, make sure your body stays tight and in a straight line. If you head drops or slouches, you can injure yourself.

This is the only exercise that will strengthen your neck muscles, and keep them from sagging over time. It’s also safe, and it doesn’t require a lot of equipment.

You have a saggy hips if your hips are sagging. To fix this, squeeze your glutes and engage your core. Make sure your hips are stacked.

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