Living Fit, Part 5: Side plank
May 13, 2008
Comments on this story
(0)
Side plank, the fifth exercise in our video series, is a great overall conditioning move that works the shoulders, external obliques – or side abdominals – as well as the outsides of the thighs.
"People often do a lot for their main abdominals, but not enough for their side abdominals, which really help to stabilize you," says Erin Billowits, personal trainer and founder of Vintage Fitness. Billowits designed the Living Fit series for the Star's new health website, healthzone.ca. See a video of today's side plank, as well as the previous four conditioning moves – squat with balance, lunge, core bracing and bridge – on the site.
As well as being a good way to stabilize the body by strengthening abdominal muscles, side plank is also a safe exercise for those with osteoporosis in the spine.
BENEFITS: In addition to the core strength it builds for sports that involve twisting the body, such as golf and tennis, working the side abdominals will also help you avoid strain from everyday activities like loading groceries into a car, hauling dirt or fertilizer into the garden and just getting out of bed in the morning.
Plus, this is a great way to firm up those much-unloved love handles.
MODIFICATIONS: Begin by doing this exercise with legs bent, and pushing from the knees. If that's too easy, try making your body into a longer plank by extending all the way from the feet. To get the abdominals used to this exercise, you may want to start with an easier version then later do the full extension.
CONTRAINDICATIONS: As long as you're comfortable going down onto the floor, Billowits says, you should be able to do this exercise. If you experience discomfort in your lower back, make sure that you're keeping the back straight. Look to your side and your eyes should follow a straight line between the hips and shoulder. Keep your butt tucked.
STEP 1
Lie on your right side with your elbow placed directly under the
shoulder. Keeping a straight line between your hip and your knee,
support your weight on your bent elbow and forearm.
STEP 2
Lift your hips as high as you can, while keeping your back straight –
no arching – and maintaining the straight line between hip and
shoulder. Hold for 15 seconds.
STEP 3
Lower torso and repeat the exercise five times. Turn and perform the
five repetitions with left side on the floor, using muscles on opposite
side. To increase the intensity of the workout, straighten knees and
use sides of feet to support weight as you lift. In this version, your
knees are no longer making contact with the floor, and your body makes
one straight line from the feet to the shoulder. You can also try
extending the arm for an additional challenge.
Toronto Star