Upright crunch kicks9/10/2023 ![]() Keep your hips stacked and facing forward.You can try performing the exercise from your knees instead of your feet while you’re building your strength. If you find it hard to hold a side plank, that’s OK.Some points to keep in mind during the exercise: Depending on your fitness level, aim for between 15 to 60 seconds. Hold this position for the duration of the exercise.Your body should be in a straight line from your ankles to your head. Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot.With your neck neutral, breathe out and brace your core.The pinky side of your hand should be in contact with the ground. Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist. Lie on your right side with your legs straight and feet stacked on top of each other.This can help reduce stress on your arms and feet. Including planks and side planks in your training program may help reduce your risk of a back injury.īefore starting, try to find a mat or other soft surface to perform a side plank on. A 2016 study published in the International Journal of Sports Physical Therapy found that poor core endurance was linked to increased injury risk. As a balancing exercise, a side plank can help improve your sense of balance and coordination. ![]() Yet, this exercise does an excellent job of boosting your core strength. Unlike crunches and situps, side planks don’t put pressure on your lower back. Strengthens your core without stressing your back.Keeping this muscle strong can help reduce your risk of a back injury. Side planks work the deep spinal stabilizing muscle quadratus lumborum. To keep you stabilized in a side plank position, the muscles in your shoulders, hips, and sides of your core all have to fire and work together. Strengthens three muscle groups at once.Some of the key benefits of adding the side plank to your workout program include the following:
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