01Step 1: Starting Position
- Lie on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your forearm, ensuring that your elbow is directly under your shoulder.
- Place your top hand on your hip or reach it upwards for an added challenge.
02Step 2: Lift Your Hips
- Engage your core muscles and lift your hips off the ground, creating a straight line from your head to your toes.
- Keep your body in a strong and stable position, avoiding any sagging or twisting.
- Ensure that your neck and spine are aligned, and gaze straight ahead or slightly upwards.
03Step 3: Hold and Breathe
- Maintain the side plank position for a specific amount of time, such as 30 seconds to start with.
- Focus on your breathing, inhaling deeply through your nose and exhaling fully through your mouth.
- Keep your core muscles activated and avoid holding your breath.
04Step 4: Repeat on the Other Side
- After completing the desired hold time, lower your hips back to the starting position.
- Switch to the other side and repeat the same steps.
- Perform an equal amount of time on both sides to maintain balance.
Conclusion
Incorporating side planks into your workout routine can help strengthen your core, improve stability, and enhance overall performance in various activities. Start with shorter holds and gradually increase the duration as your strength and stability improve. Remember to maintain proper form and listen to your body to prevent any discomfort or injury.
| Methods | Details |
|---|---|
| Step 1 | Starting Position |
| Step 2 | Lift Your Hips |
| Step 3 | Hold and Breathe |
| Step 4 | Repeat on the Other Side |
| Conclusion | Benefits of Side Planks |
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