Side Plank
-
Equipment:
stability ball -
Area Worked:
Abdomen, Lower Back, & Pelvis -
Type of Workout:
Weight
Exercise Description:
The stability ball side plank is an exercise that works the obliques, the muscles that run along the sides of your torso. It is a challenging exercise that requires strength, balance, and coordination.
To do the stability ball side plank, you will need a stability ball. Start by lying on your side with your feet stacked and your body in a straight line from your head to your heels. Place your forearm on the stability ball with your elbow directly under your shoulder. Raise your body off the floor so that you are supporting your weight on your forearm and your feet. Hold the position for a few seconds, then lower your body back to the mat.
The stability ball side plank is a great exercise to include in your routine because it works a muscle group that is often neglected. It is also a functional exercise, meaning that it helps you develop the strength and stability you need for everyday activities such as carrying groceries, getting up from a chair, and twisting to reach for something. For example, the stability ball side plank can help you improve your posture, reduce back pain, and increase your core strength.
Proper form is important when doing the stability ball side plank. If you do not have good form, you could put yourself at risk of injury. Here are some cues to help you maintain proper form:
- Keep your core engaged throughout the exercise.
- Do not allow your hips to sag.
- Do not let your body roll forward or backward.
- Do not let your head drop.
Tips for doing the stability ball side plank:
- Use a stability ball that is the right size for you. A ball that is too big will be difficult to control, while a ball that is too small will not provide enough of a challenge.
- Start with a few seconds and gradually increase the amount of time you can hold the position as you get stronger.
- If you feel any pain, stop the exercise immediately.
If you are new to the stability ball side plank, start with a few seconds and gradually increase the amount of time you can hold the position as you get stronger. You may also want to start with your feet on the ground instead of stacked.
Here are some ways that the stability ball side plank could translate into daily life:
- Improved posture: The stability ball side plank helps to strengthen the obliques, which can help to improve posture. This is important for both physical and aesthetic reasons.
- Reduced back pain: The stability ball side plank can help to reduce back pain by strengthening the muscles that support the spine.
- Increased core strength: The stability ball side plank is a great way to strengthen the core muscles. Strong core muscles are important for many activities, including carrying groceries, getting up from a chair, and twisting to reach for something.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Synergist Muscles Involved
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Start your journey for free in just a few minutes. No payment or obligation required.