Holding a side plank requires core endurance to protect the spine, limiting the risk of back injury. At the same time, this exercise also requires shoulder strength to support body weight with just one arm. In addition, control your hips to prevent your lower body from getting lowered.
If you can hold this position for 60 seconds on each side with the correct posture, you have the ability to control your core muscles, ensuring muscle strength, endurance and contributing to longevity.
Start the exercise by lying on your right side, stretching your legs out and stacking them together. Place your right forearm on the floor, directly under your shoulder, keeping your elbow at a 90-degree angle.
Gently lift your core and hips off the ground, forming a straight line from your head to your heels. Extend your left arm straight up toward the ceiling to maintain balance.
Hold this position for as long as possible, trying to hold for at least 60 seconds. Repeat on the other side.
To have a correct exercise position, try to keep your hips lifted, do not let your hips down to the floor. Avoid leaning forward or backward.
If you have difficulty holding a side plank for 60 seconds, this exercise also plays a role in building the endurance and muscle strength you need. For people over 50 years old, they can improve their health with basic plank exercises.
