When discussing core stability, exercises that focus on the sides of the torso are often overlooked. The side plank is a fantastic exercise that strengthens the lateral torso muscles, contributing to increased intra-abdominal pressure. This includes muscles such as the pelvic floor, diaphragm, transverse abdominis, rectus abdominis, and both the internal and external obliques. The obliques are heavily engaged during this exercise.
Intra-abdominal pressure is crucial for spinal stability, as there are no major muscles directly supporting the spine from the front. When the muscles at the back of the spine contract, the spine tends to buckle forward into a hyperextended posture. However, with sufficient intra-abdominal pressure pushing against the front of the spine, this forward buckling is prevented.
How to Perform the Side Plank:
- Start by resting one hand or forearm on the ground, with the outer side of the same foot also placed on the ground, and the other foot stacked on top.
- Keep your upper arm at a 90-degree angle to your torso, and lift your body off the ground, maintaining a straight line from your shoulder down to your foot.
- Hold this plank position, aiming to keep your body stable and straight for as long as possible.
If you can easily maintain this position for 30–100 seconds, you can challenge yourself further by balancing on just one foot. Extend your free leg and arm into the air, forming a large X-shape with your body while lying on your side.