FITMOM Durham's Move of the Week: Side Plank

The side plank is a staple core exercise in our FITMOM+Baby, FITWOMAN &  FITMOM2Be prenatal classes.  The side plank engages the muscles of the obliques, and other core stabilizers, as well as your shoulders and glutes.  Strong obliques help improve posture, reduce back pain as well as pubic discomfort both during pregnancy and the post-partum period. 


To perform a side plank:

1.Lie on the floor so that the left side of your body is facing the floor.

2. Stack your feet and knees together.  You should form a straight line from your joints (ankle, hip and shoulder).  Your spine should be neutral.

3. Ensure that your elbow is stacked under your shoulder to stabilize.

4. Engage your belly button to your spine as you press your Right hip up towards the ceiling. Hold for 6 seconds and then slowly lower to the floor.  Remember to breathe :) Repeat 3-5 times/side.  Beginners should start with fewer repetitions. 

There are tons of modifications and variations for side plank. To make it easier keep the bottom knee to the floor.  Make it harder by stacking your feet and lifting off the floor. Use a chair, a bench or the wall.  Have a busy toddler? Get him involved too! We like to shake it up in our FITMOM+Baby classes, join us on Tuesday in Oshawa or Wednesday in Pickering from 10:30-11:30am!