Planking is a popular exercise that has been around for years. It is a great way to strengthen your core and improve your overall fitness. One variation of the traditional plank is the side-to-side plank. This exercise is a great way to challenge your core and improve your balance. In this article, we will discuss everything you need to know about planking side to side.
What is Planking Side To Side?
Planking side to side is a variation of the traditional plank exercise. Instead of holding a static position, you will move your body from side to side while maintaining a plank position. This exercise targets your obliques, which are the muscles on the sides of your abdomen. It also works your hips, shoulders, and back.
How to Do Planking Side To Side
To do planking side to side, follow these steps:
- Start in a plank position with your forearms on the ground and your body in a straight line from head to heels.
- Engage your core and glutes.
- Shift your weight to your right forearm and roll onto the outer edge of your right foot.
- Extend your left arm towards the ceiling and stack your left foot on top of your right foot.
- Hold for a few seconds, then return to the starting position.
- Repeat on the other side.
Tips for Doing Planking Side To Side
Here are some tips to help you do planking side to side correctly:
- Keep your body in a straight line from head to heels throughout the exercise.
- Engage your core and glutes to maintain stability.
- Don't let your hips drop or rotate.
- Keep your shoulders relaxed and away from your ears.
- Breathe deeply and continuously throughout the exercise.
- Start with a shorter hold time and gradually increase as you get stronger.
Variations of Planking Side To Side
There are several variations of planking side to side that you can try to keep the exercise challenging:
- Add a leg lift: Lift your top leg up and hold it for a few seconds before returning to the starting position.
- Add a hip dip: Lower your hip towards the ground on one side before returning to the starting position.
- Add a push-up: After you roll onto your side, do a push-up before returning to the starting position.
Benefits of Planking Side To Side
Planking side to side has several benefits, including:
- Improved core strength and stability
- Stronger obliques
- Better balance and coordination
- Increased shoulder and hip stability
- Burns calories and helps with weight loss
Precautions and Contraindications
As with any exercise, there are some precautions and contraindications to keep in mind when doing planking side to side:
- Avoid this exercise if you have any injuries or medical conditions that affect your ability to do it.
- Stop immediately if you feel any pain or discomfort.
- Consult with your healthcare provider before starting any new exercise program.
Conclusion
Planking side to side is a challenging and effective exercise that targets your core and improves your overall fitness. By following the tips and variations outlined in this article, you can make this exercise a regular part of your workout routine. Remember to listen to your body and take precautions to avoid injury.