Are you considering resuming your workout routine again? Are you planning to include exercise routines based on benefits? Have you considered the benefits of a side plank? We guess not! But don’t you worry because, in this article, we will cover all the benefits of side planks. But that’s so not all!
In fact, finding out the benefits alone can’t help you figure out whether it’s good for you or not. This is because your exercise routine technically depends on which areas of your body you want to work on or which area requires healing. So it’s best to find out all that you need to know about workout regimes before incorporating them into your routine. Even with the help of side planks, you can reduce the pain in the quadratus lumborum trigger points.
All About A Side Plank: Variations Of A Side Plank
One of the best and simplest methods of working two muscle layers (referred to as obliques) located on the sides near your core is by nailing the side plank exercise routine. If you are wondering how these muscles are relevant, then it’s best to know that these are responsible for protecting your spine. And that’s not all!
These muscles are also responsible for helping people not just rotate but also bend that trunk of yours. But in case you want to strengthen as well as tone core muscles, it is vital that you work your obliques. Did you know that several athletes who compete professionally usually include this in their routine?
If you are already focusing on ab exercises such as planks and crunches, then you might as well consider including side planks in your regime too! However, before finding out the benefits of a side plank, let’s check out the variations of the same!
1. Side Plank Dips
The purpose of performing side plank dips? Yes, these are great for your obliques, but that’s not the only benefit that side plank dips provide. These are also great for engaging the muscles on your shoulders as well as your lat muscles on your glutes and upper back.
2. Side Plank Rotations
Yes, you are already killing the side plank regime but have you considered including rotations in the routine? We are guessing not! When you incorporate side plank rotations, it will help you in engaging muscles on your shoulders, abs, glutes, and even your lat muscles.
3. Elevated Or Modified Side Plank
An elevated or modified side plank basically shifts the pressure toward muscles on your shoulders precisely. It all depends upon the ratio of your upper body strength and the same for your core. As a result, you might find this variation pretty hard to perform!
Safety Tip: Side planks are mostly considered to be a safe alternative, but then again, we would suggest that if you have any type of injury in your arms, core, or shoulder, it’s best to avoid this exercise. Also, at the same, it’s best to stop immediately if you experience any pain.
Incorporating Side Planks Into Your Daily Routine: How To Do A Side Plank?
Once you have a clear idea of all the variations you can incorporate where your side plank routine is concerned, your next obvious question will be how to do a side plank. For that, you need to scroll down and follow the steps involved.
- First things first! Find a soft mat or some surface for performing the exercise. This reduces stress both on your feet and arms.
- Once you have chosen a soft surface, the next thing that you have to do is simply lie down. While doing so, keep those legs straight, and don’t forget to stack your feet on top of one another.
- While keeping your neck in a neutral position, start breathing out and bracing your core.
- Now slowly start lifting your hips from the surface in a way so that you can support your entire body weight on both your elbow as well as the right foot (along the side). After this, your body will be in sort of a straight line – right from your foot to ankles.
- All you have to do now is nail the side plank pose, and depending on the level of your fitness, you have to hold the pose somewhere between fifteen seconds to a minute. Don’t forget to repeat the same on the other side.
The Power Of Side Planks: Benefits Of Side Plank
If you have been wondering about side plank benefits, then simply scroll down and find out all the vital benefits of the same.
1. Strengthens Muscles
When you combine a side plank with some of its variations like the side plank twist or the side plank lifts, it does your body a whole lot of good. In fact so much so that the exercise ends up strengthening not one but three groups of muscles at the same time. After all, the position makes your muscles on the shoulder, core and hips collaborate together.
2. Protects Spine
Did you know that the spinal cord has a muscle known as the quadratus lumborum which performs deep stabilizing? You need to work these muscles in order to avoid any back injury risk. And that’s where the concept of a side plank comes in to save the day!
3. Strengthens Core
The best part about performing side planks is that these don’t put any unnecessary pressure on your on any part of the lower back – the same can’t be said of sit- ups and crunches. At the same time, side planks can help boost and strengthen your core.
4. Improves Balance
This one’s pretty obvious. Whether you are performing a right side plank or the same on the left, you can’t disagree that this exercise has a lot to do with fixing your balance. And not just your balance, but this exercise can also improve your coordination in the process.
Frequently Asked Questions (FAQs)
The benefits of side planks are as follows,
⦿ Strengthens muscles,
⦿ Boosts Core strength,
⦿ Improves balance, and
⦿ Protects spine.
The benefits of plank exercises are as follows,
The best part of performing a side plank or any variations like the side plank hip dips or the side plank crunches is that although the exercise routine improves your core strength, it will not cause you any sort of injury in the process.
The side plank works the following muscles
⦿ Abdominal muscles,
⦿ Gluteus medius, and
⦿ Gluteus maximus.
The Bottom Line
If you have never performed a single side plank or even variations like the side to side plank or even the side plank leg lift, then it’s best to start slow and evolve gradually. Whatever you do, it’s best to be safe in matters of both health and fitness – if your want to boost your core strength without risking any back injury, then side planks are a pretty good exercise for you!
Don’t forget to let us know your thoughts on the same in the comments section below.