How to Do a Side Plank - Beginners or Advanced

How to Do a Side Plank

Side plank exercise
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A stronger core helps you run stronger and prevent running injuries and plank exercises are an excellent way to strengthen those core muscles.  Here’s how to do a side plank properly:

1. Start by laying on your right side with your legs straight. Prop your upper body on your right forearm and elbow.

2. Position your elbow under shoulder. Your feet, knees and thighs will be stacked one on top of the other.

3. Raise your hips until your body forms a straight line from your shoulders to ankles. Make sure your head stays in line with your body.

4. Tighten your abs and glutes as you hold the pose for 30 seconds.

5. Breathe in and out slowly and steadily as you're holding the plank.

6. Repeat on your left side.

Beginner:  If the above exercise is too difficult, you can start with bent knees.

Advanced:  As you get stronger, keep adding another 15 seconds to your holding time. You can also lift and lower your top leg, while staying in the plank position. Gradually work toward holding the upper leg for 5 to 10 counts.

More Exercises for Runners:

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