Side Plank Lifts
One Side
Other Side
Rep Range
Time Based
Hints
For the Side Plank Lifts, position yourself on one side, supporting your body using one forearm with the elbow directly below the shoulder. Your legs should be stacked on top of each other, and your body should form a straight line from head to heels. Engage your core and lift your hips off the ground to achieve the side plank position. From here, lower your hips towards the floor without touching it and then lift them back to the starting position, contracting your obliques. Keep your supporting shoulder away from your ear, and ensure your head remains aligned with your spine. For added stability, you can stretch your free hand towards the ceiling or place it on your hip.
Common Mistakes
Avoid letting your hips sag or dropping them too low, as this can strain the lower back and reduce the effectiveness of the exercise. Ensure your elbow remains directly beneath your shoulder to prevent shoulder strain. Not engaging the core can lead to an unstable plank position and diminish the benefits of the oblique engagement.
Breathing
Inhale as you lower your hips towards the ground, and exhale forcefully as you lift them back to the side plank position. Proper breathing can help in maintaining balance, rhythm, and engagement of the core throughout the movement.
Muscle Focus
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Rhomboids, Latissimus Dorsi, Traps, Triceps, Shoulders