Side plank is an exercise that directly affects the vertical muscle groups on both sides of the hips, helping to keep the upper body stable and aligned. While exercising, the oblique, hip and shoulder muscles must coordinate continuously to maintain the posture. When the muscle groups operate rhythmically, the body can hold on without much adjustment.
This is a static posture exercise, based on continuous muscle contraction, helping muscles to always be activated throughout the workout. At the same time, tilt plank is a one-sided movement, each side of the body must bear the load, thereby helping to improve imbalance and strengthen weak muscle areas. This exercise is especially useful in daily activities such as walking, carrying things with one hand or standing for a long time.
When performing, it is important to keep the body aligned. Shoulders need to be straight, hips balanced, and the whole body forms a straight line. Maintaining the correct posture from beginning to end shows that the abdominal muscles are activated effectively.
Start by lying on your side, legs stacked, elbows placed under your shoulders. Contract your abdominal muscles, lift your hips off the floor, keep your shoulders and body straight. Squeeze your buttocks to stabilize your hips, maintain the pose and breathe evenly.
The pose time reflects the level of body control. Under 20 seconds is the stage of getting used to and building a foundation. From 20 - 45 seconds is the ideal level to help support daily activities. From 45 - 75 seconds shows good and stable control. Over 75 seconds is a sign of superior core strength, when the body still maintains balance and straightness throughout the training process.
