Top 5 Side Plank Benefits & How to Do It

   2021-02-11       26        Fitness
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Top 5 side planks and their benefits. Read here to know the step by step guide about perfect side planks.
It is one of the easiest exercises to work your sides (obliques), also known as love handles. Not an easy one to hold, this plank variation is one of the best exercises out there. When these muscles are strong, they help you bend easily and ultimately protect your spine from injuries.

It is also one of those that you may not like to perform and the one you need to do the most. You may find other “substitute” exercises, but you will come back to it because it challenges you and eventually gives you strength and flexibility. Crunches and planks target your abdominal muscles, which are in the front but to strengthen the core, you must work your obliques as well as your back. You should know that it is a part of the workout routines of many prominent athletes. Build a strong core by attending core exercise sessions and much more with FITPASS instead of searching gyms near me online all the time for different activities.

5 Benefits of Side Plank

1. Core Strength

It may not look like it, but this exercise works your core quite well. To stay upright, you must use your belly muscles. If you have done it well, the pain will let you know the next day. Always engage your core to prevent the hips from dropping toward the floor. That will help you main the straight line in the pose and give you a core of steel.

2. Strong Legs

It is essentially a full-body exercise because it works almost every part including the legs. A tip professional trainers always give is that you must engage your legs in this position, especially the one at the bottom. This takes some of the load off the core. Do not lock the knee because that might harm your joint. When you engage every part of your legs and feel something in the thighs, you’ll know this exercise is doing the wonders you need.

3. Strong arms

The beauty of this exercise is that you must balance on one arm, which makes it a great exercise for shoulders, wrists, and arms. Therefore, you must ensure your arm is firmly placed but do not lock your elbow or let your upper body sink into the shoulders.

4. Improved Body Balance

It is safe to say that the side plank is not an easy exercise because it challenges you to balance on one arm. But the fact that it challenges you, builds enormous amounts of strength in your arms and wrists and overall a great exercise for your entire arms in the long run. If you’re just beginning to do this pose, it’s okay to not use the other arm to reach upward but if you want the best side plank benefits, definitely do it. This will help you master your body balance, which is a great benefit for those who like to lift heavy things or play sports like basketball.

5. Improved Concentration

When you’re still in this pose, all you can think after a few seconds is when will the 30 or 45 seconds be over. But when you try to prevent your arm from shaking or from falling while you sweat profusely, you concentrate hard on staying in the position. You even have to maintain the position of your hips. Therefore, it is a great way to improve your concentration skills. Once you’re able to hold this pose for up to a minute, you will find it easier to concentrate on other things as they will feel like a piece of cake.

How to do Side Plank

  1. Lie down on your either side on a yoga mat
  2. Prop up your elbow right below the shoulder
  3. Lift your hips up so that you’re in a straight line from your shoulders to the knees
  4. Hold for at least 15 seconds and repeat 3-5 times
  5. Do it for the same amount of time on the other side
Tip – to increase the challenge, extend your hand and legs, so that your wrist is directly underneath your shoulder and your lower body balances on your feet instead of knees.

Author Signature :


Sanjay Kumar is a blogger who specializes in research and likes to share information in a manner that makes sense to every reader. He writes health & wellness pieces for fitness-based brand <a href="https://fitpass.co.in/">FITPASS</a>. Sanjay Kumar is a football fanatic and swears by the <a href="https://fitpass.co.in/gym-near-me">benefits of exercising</a> and eating healthy to stay fit. He graduated in Political Science (Honors).


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