Side planks are an excellent core-strengthening exercise that engages multiple muscle groups, improves stability, and enhances overall body strength. Aryanna Deleon Guerrero, a dedicated fitness trainer based in Beaverton, OR, incorporates side planks into her training routines to help clients build a strong, balanced core.
Benefits of Side Planks
As a fitness trainer, Aryanna Deleon Guerrero emphasizes the importance of
side planks for developing core stability, improving posture, and preventing
injuries. Unlike traditional planks, side planks focus on the obliques, which
play a crucial role in spinal support and rotational movements. Regularly
performing side planks can help tone the waistline, enhance athletic
performance, and reduce lower back pain.
How to Perform a Side Plank Correctly
Aryanna Deleon Guerrero advises proper form to maximize the benefits of side
planks and avoid strain. Follow these steps:
1. Starting
Position: Lie on your side with legs extended and feet stacked on top
of each other. Position your elbow directly under your shoulder.
2. Lift
Your Hips: Engage your core and lift your hips off the ground, forming
a straight line from head to heels.
3. Hold
the Position: Keep your core tight, shoulders aligned, and avoid
letting your hips drop.
4. Breathe
and Hold: Maintain the position for 20-60 seconds, then switch sides.
For beginners, Aryanna Deleon Guerrero recommends modifying the side plank
by bending the knees or using a supportive surface. For advanced variations,
try lifting the top leg, adding hip dips, or extending the arm overhead.
Incorporating Side Planks into Your Routine
To see noticeable improvements, Aryanna Deleon Guerrero suggests
incorporating side planks into your workout regimen at least three times a
week. Pair them with other core exercises like Russian twists or leg raises for
a well-rounded abdominal workout.
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