Side planks great for low back, abs
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The side plank is an effective exercise for strengthening the low back, abdominals and many stabilizing muscles. Keeping muscles strong provides added support for the spine, lowering injury risk while improving posture.
To start, lie on your side, with arm bent at a 90-degree angle and legs straight. Your elbow should be positioned directly under your shoulder.
Strengthening phase: While keeping the body rigid and abdominals engaged, slowly lift your hips upward away from the floor, with knees off the mat. Hold this position as your strength allows, and then slowly return to starting position. Repeat on the other side.
If you are unable to perform the side plank with straight legs as shown, bend the knees and then slowly lift the hips from the floor. Bending the knees lessens the amount of resistance, but can be much safer for beginners or those with existing physical capabilities.
You can opt to lift away from the floor and hold for one long repetition, or you can lift and hold for a shorter count per rep (example: six repetitions of 10 seconds each rather than one rep for one minute). Work toward increasing the amount of time you are able to hold yourself in the uppermost position. While counting off seconds, don’t let your hips slip back toward the floor. Instead be sure to focus on maintaining proper form.
For a greater challenge, once in the upward phase, slowly lift the upper leg up and away from the lower leg. Even more challenging, raise the lower leg while the other foot stays in contact with the floor.
To help support the spinal column, keep your head aligned with your spine throughout each repetition.
Provided you have no wrist or balance issues, you can perform the side plank with the supporting arm straight rather than bent.
Take time to stretch after finishing the side plank. One simple way to lengthen the muscles of the low back is to lie face up, and holding onto both knees, slowly bring them toward the chest until you feel a gentle stretch.
Marjie Gilliam is a personal trainer and fitness consultant.