Inner-Thigh Side Plank for Core Stabilization
Side Plank for Core Stability
The side plank is designed to help you prevent and/or manage back pain by strengthening your core muscles through an isometric hold. They focus on strengthening primarily the transverse abdominus, gluteus medius , internal and external obliques. During the inner thigh side plank the adductors are also a focus which are muscles found in the inner thigh.
1. Rest on one side of your body over elbow on a bench, feet on ground.
2. Ensure that your body is completely straight while maintaining a tightened core.
3. Use a dowel rod (eg: Broomstick) to help you align your body. Use a mirror to help check your form.
4. Raise your bottom leg off the ground while keeping the top leg completely straight and in line with the rest of your body, and your top foot flat on the floor.
5. To increase intensity, do the same exercise on the ground instead of a bench.
6. To decrease intensity, do the same exercise against a wall over your hand.
Note: Make sure you alternate sides to ensure on even workout and hold each according to your muscular endurance ability measure by a time interval (20 second hold).
André Noël Potvin, MSc, CES, CSCS, BCRPA -TFL, is a Clinical Exercise Specialist and Owner of Infofit , North America’s Premier School for Fitness Professionals.