The beach body side plank is a great exercise for beginning exercisers. While it can be difficult to add extra maneuvers to the exercise, increasing the amount of time spent performing the basic side plank will greatly increase its intensity. You'll be amazed at how a few extra seconds can make this exercise much more difficult!
About the Beach Body Side Plank
Before you perform any exercise, it is important to understand what muscle groups are strengthened by the exercise, and why this is important. In the case of the beach body side plank, the abdominal and oblique muscles are strengthened, as well as the muscles of the lower back. Strengthening these muscles helps to stabilize the core, thereby aiding in the treatment and prevention of chronic back strain and pain. Strengthening this area can provide a more natural remedy for chronic pain.
Positioning Your Body for the Beach Body Side Plank
Now that you understand why the beach body side plank is important, you must learn how to set your body up for the exercise in order to perform it properly. Start by finding a clean yoga or exercise mat and laying it down on the ground. Lay down on the mat on your right side. Bend your right elbow so that it is resting on the ground with your right forearm on the ground alongside it. In addition, your right hip and thighs should also be resting on the yoga or exercise mat.
Performing the Beach Body Side Plank
After being positioned properly, you can begin to perform the beach body side plank. Start by taking a few deep breaths. As you exhale your next breath, use the muscles in your abdomen and lower back to lift your hips and buttocks off the ground. Ideally, your right elbow should be positioned directly under your right shoulder, and both lower legs should be off the ground. At this point, the only contact points your body should have with the ground are your right elbow and right foot. Hold your body in this pose for at least thirty seconds before taking a short break, and then perform the same exercise on the other side of your body. Do at least one more set of thirty seconds of the beach body side plank in order to achieve optimal results.
Increasing the Intensity of the Beach Body Side Plank
Once thirty seconds of the beach body side plank is no longer difficult for you to perform, it is important to increase the intensity of the exercise in order to maintain progress. One easy way to do this is by increasing the amount of time spent performing the exercise. Instead of holding the pose for 30 seconds, try forty. This added time will increase the work done by the muscles, thereby intensifying the exercise.