Side plank on knees is an excellent exercise that targets your core muscles, shoulders, and hips. It is a variation of the traditional side plank that is perfect for beginners or those who experience wrist pain when performing the standard version. In this article, we will discuss the benefits of side plank on knees, how to do it correctly, and some variations you can try.
Benefits of Side Plank On Knees
Side plank on knees is a great way to strengthen your core muscles, which are essential for maintaining proper posture, stability, and balance. It targets your oblique muscles, which run along the sides of your abdomen, and your transverse abdominis, which are the deep muscles that wrap around your spine. By strengthening these muscles, you can reduce the risk of injury and improve your athletic performance.
Side plank on knees also targets your shoulders and hips, which are often neglected in traditional ab exercises. It can help improve your shoulder stability, which is crucial for overhead movements like lifting weights or throwing a ball. It also strengthens your hip abductors, which are the muscles that move your legs away from your body. Strong hip abductors can help improve your balance and prevent knee and hip injuries.
How to Do Side Plank On Knees
To do side plank on knees, follow these steps:
- Start by kneeling on the floor with your knees hip-width apart.
- Place your left hand on the floor directly under your left shoulder.
- Extend your right leg out to the side and place your right foot on the floor in front of your left knee.
- Engage your core and lift your hips off the floor, creating a straight line from your head to your knees.
- Hold this position for 30 seconds to 1 minute.
- Lower your hips back to the floor and switch sides.
Make sure to keep your elbow straight and your shoulder blades pulled down and back. Keep your hips lifted throughout the exercise and breathe deeply.
Variations of Side Plank On Knees
Once you have mastered the basic side plank on knees, you can try some variations to make the exercise more challenging:
- Thread the needle: While in side plank on knees, reach your top arm under your body and twist your torso as you reach behind you. Return to the starting position and repeat for 10-12 reps before switching sides.
- Leg lift: While in side plank on knees, lift your top leg and hold for a few seconds before lowering it back down. Repeat for 10-12 reps before switching sides.
- Full side plank: Once you feel comfortable with side plank on knees, you can try the full side plank by extending both legs and balancing on the sides of your feet instead of your knees.
Conclusion
Side plank on knees is a great exercise that targets your core muscles, shoulders, and hips. It is an excellent alternative to the traditional side plank and can be done by beginners or those who experience wrist pain. By incorporating side plank on knees into your workout routine and trying some variations, you can improve your posture, stability, and balance while reducing the risk of injury.