Elbow Side Plank

The elbow side plank is an isometric core exercise that primarily targets the obliques, but also engages the shoulders, glutes, and hips. By holding a side plank position with your forearm on the ground, you challenge your core stability and improve overall strength. This exercise is great for building a strong and stable midsection, improving posture, and enhancing balance.

Steps to Perform a Proper Elbow Side Plank:

1. Starting Position (on Side):

• Lie on your side with your legs extended straight and stacked on top of each other. Position your elbow directly under your shoulder, with your forearm perpendicular to your body and resting on the ground for support.

• Your lower forearm should be flat on the ground, and your upper arm can rest along your body or extend upward toward the ceiling.

2. Engage Your Core and Lift Your Hips:

• Engage your core, glutes, and legs to lift your hips off the ground. Your body should form a straight line from your head to your feet. Keep your hips square and avoid letting them sag or rotate.

• Ensure your neck stays in line with your spine, and look straight ahead to maintain proper alignment.

3. Hold the Position:

• Hold the side plank position for the desired amount of time, typically starting with 20-30 seconds and gradually increasing as you build strength.

• Keep your body aligned and focus on engaging your core and glutes to support the lift.

4. Switch Sides:

• After completing the hold on one side, gently lower your hips back to the ground and switch to the other side to repeat the movement.

Benefits of Elbow Side Planks

• Strengthens the Core: Elbow side planks effectively target the obliques, along with the rectus abdominis and transverse abdominis, helping to build core stability and strength.

• Improves Hip and Glute Strength: The side plank engages the glutes and hip abductors, helping to improve hip stability, which is essential for balance and movement efficiency.

• Enhances Shoulder Stability: Holding your body up with one arm strengthens the shoulder and rotator cuff muscles, improving shoulder stability and endurance.

• Promotes Better Posture: Strengthening the obliques and core helps improve overall posture and body alignment, reducing the risk of lower back pain and enhancing movement quality.

• Improves Balance and Coordination: The side plank improves balance and coordination by engaging multiple muscle groups simultaneously to stabilize the body.

• Low Impact: Elbow side planks are gentle on the joints, making them a suitable exercise for most fitness levels, including individuals recovering from injury or those with joint issues.

• Scalable for All Levels: This exercise can be easily modified to suit beginners or advanced individuals, allowing for progressive strengthening over time.

Primary Muscles:

•Obliques: The primary muscles targeted during the elbow side plank, responsible for stabilizing the torso and preventing lateral flexion (side bending).

•Glutes: Engage to stabilize the hips and help maintain a straight body line.

•Shoulders: Deltoids and rotator cuff muscles are engaged to stabilize the upper body during the hold.

Secondary Muscles:

•Core: Rectus abdominis and transverse abdominis work to support and stabilize the torso.

•Quadriceps: Engage to keep the legs straight and stable.

•Lower Back: Erector spinae muscles help maintain proper posture and spinal alignment.

•Hip Abductors: Engage to support hip stability, especially in the glutes and outer thighs.