Side Plank

At RunMechanics, we have observed a lot of runners experience trunk bend (along with pelvic drop) when they are in the midstance. Side plank, strengthens the core and improves lateral stability, there by helps improving balance & posture.

How to do it?

• Lie on your side on a mat and carry out the below mentioned steps
• Get your elbow below your shoulders and ensure it to be in a straight line
• Engage your core and oblique muscles, you should feel that something is pulling your core straight up as shown in the figure A
• Keep the knees straight while performing the side plank
• The feet should be stacked one on top of the other with toes pointing out
• Once you are in this position, keep your free hand on your waist as shown in the figure A.
• Keep you head straight and look on the front
• Progressive variations:
  • You can raise the free hand up while keeping the rest of the position same as shown in the figure B
  • You can raise the leg stacked above slightly to make the plank more challenging as shown in the figure C

When to do it?

This can be included as part of the strength training, one can start with 20-30 secs plank with 2 -3 repetitions on each side.