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.
