Major Muscles Worked:
- The Side Plank exercise is a holding exercise performed on your forearm, one side at a time. Although it targets the core, you should be engaging all of your muscles.
- You should press through your forearm, not your elbow
- You can add extra thickness (a towel, or double-up the mat) if it’s uncomfortable
- Your shoulder should be more over your forearm than your elbow
- Your shoulders should be stacked directly over one another (see picture below)
- Engage your core, glutes, legs, and back.
- You should have a straight line between your shoulders, hips, knees and ankles. No sagging of the hips, or hips towards the ceiling.
- Gaze straight ahead of you to create a neutral spine.
- Instead of stacking feet, as shown in the core position, place your top foot in front of your bottom foot, heel to toe.
- As you press through your forearm, rise up on the edges of both feet.
- As you fatigue, move into modification 3.
- Bend your bottom knee so that your lower leg is perpendicular to your body.
- As you rise onto your forearm, brace yourself with your side-shin, and the inner edge of your top foot.