Benefits of side planks, best exercise to prevent lower back pain, build abdominal muscles, core strength

Exercise and fitness: As you hold the position in a side plank, your muscles work tirelessly to maintain stability, leading to increased endurance and a toned midsection (Image: Canva)

If you're searching for a power-packed exercise that can elevate your fitness routine and sculpt a strong, stable core, look no further than the humble side plank. This deceptively simple move delivers a plethora of benefits that extend beyond just chiselling your obliques. From building core strength to enhancing balance and preventing lower back pain, the side plank has rightfully earned its place as a fitness staple.

Here are some benefits of doing side planks daily:

1. Reinvents core strength

At its core, the side plank is a killer workout for your abdominal muscles. By engaging the obliques, rectus abdominis, and transverse abdominis simultaneously, this exercise provides a comprehensive core-strengthening experience. As you hold the position, your muscles work tirelessly to maintain stability, leading to increased endurance and a toned midsection.

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2. Targets obliques with precision

Unlike traditional planks, the side plank specifically hones in on the oblique muscles, which play a crucial role in lateral flexion and spinal rotation. This targeted focus not only sculpts those coveted side abs but also enhances your overall functional fitness. A strong set of obliques contributes to improved posture and reduced risk of injury during daily activities.

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3. Improves balance and stability

Balancing on one arm in the side plank position challenges your proprioception and balance. This engagement of stabilizing muscles not only boosts your overall stability but also translates into enhanced performance in other activities. Whether you're a runner, yogi, or weightlifter, the improved balance gained from side planks can significantly elevate your athletic prowess.

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4. Helps combatting lower back issues

Many individuals grapple with lower back pain, often stemming from weak core muscles. Incorporating side planks into your routine can alleviate this discomfort by strengthening the muscles that support your spine. As your core becomes more robust, it acts as a natural corset, reducing the strain on your lower back and promoting a healthier, pain-free posture.

5. Adapts to different fitness levels

One of the greatest advantages of side planks is their adaptability to various fitness levels. Beginners can start with modified versions, such as a knee-supported side plank, gradually progressing to a full side plank as strength increases. For seasoned fitness enthusiasts, adding variations like leg lifts or incorporating a stability ball can intensify the challenge.

6. Saves time and is convenient

In our fast-paced lives, efficiency is key. The side plank is a time-effective exercise that can be done virtually anywhere, requiring no special equipment. Whether you're at home, in the gym, or even on a lunch break at the office, a few minutes of side plank practice can yield remarkable results over time.