Spinal Exercise: Side Planks

---

 The side plank is one of the easiest ways to work the two layers of muscle along the sides of your core, known as your obliques. These muscles help you rotate and bend your trunk, and they also play a role in helping to protect your spine. 

Before starting, try to find a mat or other soft surface to perform a side plank on. This can help reduce stress on your arms and feet.

1. Lie on your right side with your legs straight and feet stacked on top of each other. Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist. The pinky side of your hand should be in contact with the ground.
2. With your neck neutral, breathe out and brace your core.
3. Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head.
4. Hold this position for the duration of the exercise. Depending on your fitness level, aim for between 15 to 60 seconds.
5. Repeat on your left side.

Some points to keep in mind during the exercise:

• If you find it hard to hold a side plank, that’s OK. You can try performing the exercise from your knees instead of your feet while you’re building your strength.
• Keep your hips stacked and facing forward. Try to avoid rotating your body.
• Avoid letting your hips sag during the exercise. If you can’t hold the position, try reducing the duration of the side plank. It’s better to perform 20 seconds with good form than 50 seconds with poor form.
• Try to keep your face and bottom hand relaxed during the exercise.