Exercise of the Month - June 2010
Side Plank
Last newsletter, we covered the “Front Plank, as an excellent “full body” strengthener, targeting the entire core. This newsletter we will discuss the Side Plank, as “increased intensity” exercise to strengthen the core. This exercise is suggested as the "next step," after you have mastered the Front Plank.
This exercise is an excellent “full body” strengthener,
with a focus of working one side of the body at a time. It
intensely targets the muscle groups of your back, abdominals,
and obliques (a.k.a , your “CORE”), while working
your arms, shoulders, and chest, without exercise equipment.
Step 1
Starting Position: Lie on the right side of your body, on top
of an exercise mat/floor with your right elbow, for shoulder
support, directly under your right shoulder. Place the forearm
of the right arm, in front of you. Place your right palm
down on the mat. Fully extend the left arm up and out toward
the ceiling, pointing the fingertips upward.
Step 2
Upward Phase: Contract your core muscles and slowly lift/push
the right side your body and hip into a bridge pose, with
upper body off the mat, feet stacked on top of one another,
on the mat. Maintain a stiff torso and stiff straight legs.
Avoid arching/sagging at the waist or bending the knees.
Relax your shoulders. Keep your shoulder positioned directly
over your elbow with your palm facing down. Continue to breathe
while holding this position for 10 to 30 seconds. (You must
hold this position long enough to feel your body shake with
exhaustion for at least 10 seconds.)
Step 3
Downward Phase: While maintaining a stiff torso and extended
legs, gently lower the right side of the body until it touches
the mat.
Repeat this exercise on the left side of the body.
If you experience any pain in the shoulder and/or low back with this exercise, stop immediately and consult with your doctor.
Any questions about the above Exercise Tip are to be directed to: info@babyboomerfitnesssolutions.com