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The side plank exercise, a variation of the classic plank, is good for your core and offers many benefits. Let us tell you the benefits of sideplanks.
Planks are a good exercise for the body. To do a plank, you need to keep your body in a straight position. This is an exercise that helps balance and strengthen your core. A strong core is essential to provide stability and support for movement in your daily life. For more benefits you can try its variation, side planks. Like the classic plank, side planks also help strengthen the core. But that’s not all! Read on to learn the benefits of side planks and how to perform this core-strengthening exercise.
What are side panels?
Side planks are a variation of the classic plank exercise. Instead of resting your body weight on your forearms and toes, you balance sideways on one forearm while keeping your body in a straight line. The focus is on engaging the obliques and quadriceps lumborum muscles on the sides of your core, says fitness expert Varun Rattan.
What are the benefits of side planks?
If you do side planks every day, you will get the following benefits:
1. Strengthen the core
According to a study published in 2018, the side plank is a good exercise for strengthening the oblique abdominal muscles. Sage Journals, inclines not only help protect your spine but also help you twist and bend your trunk. Side planks also engage the transverse abdominis and quadratus lumborum. If you have a strong core, it will improve your posture and overall functional movement as well as stability.
2. Better energy transfer
Well-trained core muscles act as a stable anchor for force transmission. Whether you’re lifting a heavy box or opening a door, your core is engaged in efficiently transferring that force from your legs or arms to the intended action.
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3. Better balance
Balancing on one arm challenges your stability. Over time, this translates into better balance in daily activities and sports, the expert says.
4. Reduced risk of back pain
By strengthening the muscles around your spine, side planks contribute to better spinal alignment. It reduces the risk of lower back pain.
5. Injury prevention
Uneven loads such as someone pulling a heavy bag over the shoulder over time can lead to muscle imbalances. The side plank strengthens underused muscles, bringing them on par with their overachieving counterparts. This helps prevent injuries during other exercises and movements.
6. Better endurance
Side planks build endurance in the core and shoulders. It’s beneficial for activities like running and swimming, which you may want to include in your fitness routine to stay fit while braving the heat.
Do side planks help lose belly fat?
While side planks can strengthen your core, they won’t magically melt away belly fat or give you visible abs. Fat loss occurs through a caloric deficit, which can be done by reducing caloric intake or expending more calories than consumed, Rattan says.
How to manage side panels?
To make the side panels, follow these steps:
- Lie on your side with your legs extended and your feet stacked.
- Balance on your forearm, elbow under your shoulder.
- From your head to your heels, your entire body should be in a straight line.
- Lift your hips.
- Pull the belly button in, squeeze the glutes and lift your hips off the floor.
- Maintain a straight line and avoid slouching or bending.
- Hold the pose and breathe steadily, then repeat on the other side.
How long should you hold the side plank?
It varies from person to person. You can naturally start with shorter periods until you can maintain good form and consistency. You can aim for 15 to 20 seconds initially. As strength improves, your duration increases. Once you can hold a plank for a minute, the expert says, it’s time to try some advanced variations.
What are the variations of side plates?
Beginners can start with modified versions such as knee-supported side planks to gradually build strength. Here are other variations of side panels:
1. Plank to the side of the extended arm
Instead of resting on your forearm, extend your arm fully. Balance your arm and stack your feet to intensify the challenge.
2. Side plank with leg lift
Lift your top leg while holding a side plank to improve gluteal engagement and add a balance component.
3. Side plank rotation
Start in side plank. Rotate your torso toward the floor, then return to the starting position. It engages your glutes, abs, and shoulder muscles, not just your obliques.
Side planks help strengthen your core, as well as improve balance. But pregnant women or those with shoulder or wrist problems should modify or avoid the exercise, as it can cause discomfort.