Side plank from knees is a great exercise for those who are just starting their fitness journey. It is a variation of the traditional side plank which is performed on the feet. This exercise targets the obliques, shoulders, and hips. It is a great way to strengthen your core and improve your balance.
How to Perform Side Plank From Knees
Start by getting into a tabletop position with your hands and knees on the ground. Your wrists should be directly under your shoulders and your knees should be directly under your hips. Keep your back flat and engage your core.
Extend your left leg out to the side and place your left foot on the ground. Your left knee should be bent at a 90-degree angle. Keep your right knee on the ground.
Place your left hand on your left hip and inhale. Exhale and lift your right hand towards the ceiling. Your right arm should be straight and perpendicular to the ground. Look up at your right hand.
Hold the position for 10-30 seconds. Lower your right hand and left leg back to the starting position. Repeat on the other side.
Tips for Beginners
Here are some tips to help you get the most out of your side plank from knees:
- Engage your core muscles throughout the exercise.
- Keep your hips lifted and avoid sagging.
- Breathe deeply and slowly.
- Start with a shorter hold time and gradually increase as you get stronger.
- Focus on proper form rather than the number of repetitions.
Variations
If you are looking for more of a challenge, try these variations:
- Side plank on feet
- Side plank with leg lift
- Side plank with hip dip
Benefits
Side plank from knees has numerous benefits, including:
- Strengthening the obliques, shoulders, and hips
- Improving core stability and balance
- Reducing the risk of back pain and injury
- Improving posture and alignment
- Increasing overall strength and endurance
Conclusion
Side plank from knees is a great exercise for beginners who want to strengthen their core and improve their balance. It is simple to perform and can be modified to suit your fitness level. Remember to focus on proper form and engage your core muscles throughout the exercise. With practice, you will be able to hold the position for longer and see the benefits for yourself.