Doing side planks daily can help improve your health and stamina without too much effort. You don’t need a gym membership to perform this exercise to build muscles; it only takes a few minutes to complete. Home workouts have become increasingly popular due to the pandemic and hectic schedules.
Even if you’re a beginner, side planks offer easy exercise to start your health journey on the right note. Adding them to your workout routine will promote positive changes to your physical and mental well-being. We all need exercise, and everyone enjoys different types of physical activity.
You should take to side planks easily if you enjoy stretching and yoga poses. Even if you don’t, you can still add them to your exercise plan occasionally to build strength.
Six Benefits of Side Planks
Below, we’ll go over a few benefits of side planks that will encourage you to try them out.
1. They give your core muscles a workout.
If you’ve ever done side planks before, then you know they provide a killer ab workout. After you finish, your abs will likely be on fire from holding the position for so long. Studies show that side planks strengthen the oblique muscles, an area that regular crunches don’t target. The obliques get a workout because of the sideways position of the body. Holding yourself up with one arm and the side of your foot activates these often overlooked muscles.
2. Side planks stabilize the abdominal muscles.
Side planks force you to engage the ab muscles to keep your body in the same position. This exercise should become part of your regular routine if you want a strong core. Having tight core muscles can help prevent injury and increase muscle endurance. They also improve balance since you have to remain in one position for a prolonged period.
3. They don’t put pressure on the lower back or neck.
Many pregnant women prefer doing side planks over crunches since they put less pressure on the body. In particular, the neck and lower back get a break from tedious workouts and uncomfortable positions. Side planks target the abs, glutes, and shoulder stabilizers as these muscles engage to hold the posture.
You can enjoy this relatively undemanding exercise even if you’re not pregnant. It’s especially beneficial for people with chronic back or neck pain since side planks don’t exacerbate these areas.
4. They protect the spine.
One study showed that side planks activate the quadratus lumborum, a stabilizing muscle deep within the spine. Exercising this muscle regularly can reduce the risk of spinal or back injuries.
5. Side planks help you achieve a flat stomach.
If you’ve worked out before, you know that building ab muscles can be challenging. It takes hours of hard work and dedication to get the six-pack most people dream of having. However, side planks may help make the process a bit easier. The study found that postpartum women who engaged in deep core stability exercises, which included planks, had improved health after eight weeks.
6. This exercise increases flexibility and agility.
Planks also help the body become more limber and less rigid over time. After sitting at a desk all day, most people have so much tension and stress stored in their tissues. Planks help relieve some of this tension by increasing resistance in the body. Therefore, this resistance cancels the accumulated stress and allows it to leave the body after a strenuous workout.
Most people have difficulty starting a new workout routine, but it becomes a healthy addiction. The release of endorphins keeps them returning for more, something you can enjoy by doing side planks daily.
How to Do Side Planks
Before beginning, ensure you have a comfortable surface to exercise on, such as a soft mat or floor.
- First, lie on the mat on your right side, keeping your legs straight and feet stacked. Place your right elbow under your right shoulder and point your forearm away. Keep your hand clenched into a fist with your pinky closest to the floor.
- Keeping your neck in a relaxed position, exhale and lock your ab muscles in tight.
- Next, slowly lift your hips off the mat until your body forms a straight line. You’ll support your entire body weight using your elbow and the side of your right foot.
- Try to hold this position as long as possible, but for at least fifteen seconds.
- Repeat on your left side. Complete at least three rounds on each side for the best results.
Avoid These Mistakes When Doing Side Planks
- If this exercise is too challenging, feel free to use modifications. For instance, you can always lower the bottom leg or complete the posture on your knees while you build stamina.
- Be mindful of your hip placement; you don’t want them to sag because it puts pressure on the back. If you have trouble keeping your hips stacked, use a modification or reduce the exercise duration. Maintaining the correct form takes precedence over holding the position for an extended period.
- Avoid doing this exercise if you have back, shoulder, ankle, or neck injuries.
- Most importantly, try to relax into the posture and enjoy the workout! Always stop if you feel pain or discomfort in any area of the body.
Final Thoughts on the Benefits of Doing Side Planks Each Day
Side planks offer an excellent ab workout for anyone interested in building strength. In addition, they exercise the glutes and shoulder muscles without requiring too much exertion. You can perform this exercise in your home with only a comfortable mat or floor. If you have difficulty holding the position, you can always modify it to suit your needs.
Planks increase flexibility, agility, and strength throughout the body, making them an excellent addition to any exercise plan. If you try this exercise, let us know the results in the Facebook comments!
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