Exercise of the Week - Side Plank

Although this may look like something you may see in Lisa's awesome Yoga class, it is also an isometric strength and stability exercise I use often with my clients.  And, oh, do they love it!!!  The goal of the side plank is to develop core stability and strength.  Well great, but why is that important?  Our body's "core", like the true definition of the word, is the innermost part of our musculature.  It consists of the muscles that are deep to the outer trunk muscles.  These innermost muscles of the abdominal, pelvis and back play a dual role.  They are responsible for both respiration AND stabilization of the spine.  They are unique in that they operate under separate neurological control and can function independently from the outer or larger trunk muscles.  It is super important to learn how to "activate" these muscles in order to have a solid foundation upon which to build your strength training routines.  Developing and maintaining a strong "core" is essential in injury prevention  during any exercise program.  And hey, you could get a great looking stomach in the process!  Okay, as you know, I could go on and on about exercise physiology and break this stuff down until your are totally bored and confused.  BUT, I will spare you and move on to the exercise itself!

I have broken it down to a beginning level, medium level, and most challenging level; so progress accordingly, and ONLY WHEN you have mastered good control of the previous level.

Begin on your side with your elbow underneath your shoulder.  The inside leg is bent and the outer leg is straight out.  Using your hip, and not your shoulder, push yourself up until your body is in a straight line.  When you are stable, raise the top leg without losing control of your bottom hip or proper spinal alignment.  Hold for 15-30 seconds.  Switch sides and repeat.  Try 2-3 sets.

To progress, you may lift and lower the top leg in a slow, controlled motion.  Again being mindful of good spinal alignment.  Try for 8-10 reps, 2-3 sets on each side.

And finally, after you have successfully mastered the first 2 levels, you may progress to a straight, stabilizing arm/shoulder.  Again, the hand should be directly under the shoulder as not to elevate the shoulder.  Try holding for 15-30 seconds and progress to a raised outer leg.  Try for 2-3 sets on each side.

Always keep good posture in mind, keep the inner abdominals contracted and DON'T FORGET to BREATHE!

If at any time you feel pain (not the whimping out kind) or discomfort, stop and modify your position.  It is always okay to rest and regroup.

Have fun!  See you next week....Christie