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The side plank is one of the best core strengthening exercises. It is performed by everyone – from fitness enthusiasts to professional athletes. So for Why do athletes love this exercise so much? The trainers from the Smidyuk Academy sports club spoke about the benefits.

And further How not to complicate training during lunges: video instruction from trainers

Side Plank Efficiency

it exercise allows you to effectively load the presssince the rectus and oblique abdominal muscles work simultaneously. Also this version of the bar includes the gluteal, lumbar and pectoral muscles, the iliocostal zone and the square thigh muscles.

And that is not all. Specialists from the Columbia University College of Physicians and Surgeons (New York) published the results of their research in the journal Global Advances in Health and Medicine. In their experiment, the scientists set the task to determine the effectiveness of the side bar. The study was conducted on 25 patients with idiopathic scoliosis aged 14-25 years.

On average, participants performed the side plank for 1.5 minutes per day for 6.8 months. The researchers found that the curvature decreased in about 32% of patients. In adolescents, an improvement in curvature of 49.6% was noticed.

How long do you need to stay in the plank?

Here it all depends on your physical fitness. It makes no sense to perform the exercise longer than you can maintain the correct form. Therefore, watch your technique and be guided by the sensations. As soon as you feel that your legs begin to sag and you are no longer able to control your body, this is a signal that you should switch sides.

All the benefits of a side plank

Regular workouts that contain this exercise allow you to:

  • increase muscle strength and endurance;
  • activate the burning of excess fat;
  • make the press embossed, and the stomach – flat;
  • improve posture;
  • strengthen the spine;
  • relieve pain symptoms in the back and lower back area.

Read also How to pump the buttocks at home: a video of an effective exercise with an elastic band

Smidyuk Academy publication text:

Why do we love the side plank? Of course, for its effectiveness. This exercise allows you to effectively load the press, because it simultaneously involves the rectus and oblique muscles of the abdomen. Also, this version of the bar includes the gluteal, lumbar and pectoral muscles.

And that is not all. Specialists from the Columbia University College of Physicians and Surgeons (New York) published the results of their research in the journal Global Advances in Health and Medicine. In their experiment, the doctors set the task to determine the effectiveness of the side plank. The study was conducted on 25 patients with idiopathic scoliosis aged 14-25 years. On average, participants performed the side plank for 1.5 minutes per day for 6.8 months. The researchers found that the curvature decreased in about 32% of patients. Adolescents showed an improvement in curvature of 49.6%. If you have back problems, you should consult your doctor before doing this exercise.

How long do you need to hold the bar? It all depends on your physical fitness. It makes no sense to perform the exercise longer than you can maintain the correct form. Therefore, watch your technique and be guided by the sensations. As soon as you feel that your legs begin to sag and you are no longer able to control your body, this is a signal that you should switch sides.