Fitness has become increasingly popular in recent years, with many people looking to improve their health and physical appearance. Many focus on abs training and often neglect the lateral muscles, which play a vital role in maintaining correct posture and a core strong.
One of the most effective exercises for developing these muscles is the side plank, or lateral plank; let's find out everything there is to know about this exercise!
Index
What is the side plank?
The side plank is a variation of the traditional plank, which mainly involves the abdominal muscles, but focuses specifically on the external and internal oblique muscles, as well as on the muscles of the shoulders and back.
The exercise involves maintaining a lateral position, supporting yourself on one arm and feet, while the body is aligned in a straight line from head to toe.
What are the benefits?
One of the main benefits of the side plank is the development of a stable core. The core, which includes the muscles of the abdomen, back and hips, is the center of force of the body.
A strong and stable core is essential for supporting daily activities, improving posture and preventing injuries. The side plank is an effective way to train these muscles, as it requires considerable effort to maintain the correct position.
Another benefit of the side plank is that it can be done almost anywhere and requires no special equipment. It can be done on the floor or on a stable surface like a yoga mat.
Furthermore, the exercise can be adapted to meet different needs and fitness levels. You can increase the difficulty of the exercise by lifting a leg or arm, or by using additional weights.
What muscles does the side plank involve?
In addition to the core, the side plank also involves the muscles of the shoulders and back, helping to improve the stability and strength of these regions of the body. The internal and external obliques, in particular, are placed under significant strain during exercise, helping to develop a slim, toned waist.
Regular lateral muscle training can also help improve posture, reduce the risk of back injuries, and improve performance in many sports.
How do you do the side plank?
To get the most benefits from the side plank, it's important to do it correctly. To start, Lie on your right side, with your right arm bent and your forearm on the floor.
Raise the body up to fForm a straight line from head to toe and hold the position for a set time, for example 30 seconds. Repeat on the left side.
As with any exercise, it's key to listen to your body and go gradually. If you are a beginner, you may want to start with a shorter tempo and gradually increase the duration as you gain more strength.
It's always a good idea to consult a fitness professional before starting a new exercise program, especially if you have any specific health issues or concerns.
In conclusion…
The side plank is a highly effective exercise for developing a strong, stable and well-balanced core. By engaging the lateral muscles, it helps to improve posture, shoulder and back strength, and reduce the risk of back injuries. Adding the side plank to your workout routine can lead to significant results in improving your overall health and well-being.