Side Planks: 10 Surprising Health Benefits Of The Exercise

Side planks are one of the most effective exercises that improve core strength, stability, and overall physical fitness. Unlike other abdominal exercises which include crunches or sit-ups, side planks engage multiple muscle groups simultaneously, offering a holistic approach to building strength. Dr Akhilesh Yadav, Associate Director - Orthopaedics & Joint Replacement, Max Hospital, Vaishali shared the health benefits of side planks.

Health Benefits Of Side Planks

Here are the health benefits of side planks:

Strengthens Core Muscles

Dr Akhilesh highlighted that side planks primarily target the obliques, the muscles on the sides of your abdomen. A strong core enhances balance, posture, and overall physical stability, which is crucial for daily activities and athletic performance.

Improves Spine Stability

According to Dr Yadav, by engaging the muscles around your spine, side planks help to stabilise and protect the lower back. This reduces the risk of spinal injuries and alleviates chronic back pain.

Enhances Balance And Coordination

Balancing on one arm and one foot in a side plank engages stabilising muscles throughout your body. This improves your overall balance and coordination, benefiting both athletes and older adults, explained Dr Yadav.

Reduces Risk Of Injuries

According to Dr Yadav, by strengthening the core and stabilising the spine, side planks reduce the likelihood of injuries during physical activities, particularly in sports and heavy lifting.

Builds Shoulder And Arm Strength

Dr Yadav mentioned that side planks engage the shoulder and arm on the supporting side, helping to strengthen these muscles. Over time, this improves upper-body strength and endurance.

Targets Hips And Glutes

The exercise activates the gluteus medius and minimus (side hip muscles), improving hip stability and strength. This is especially beneficial for runners and individuals recovering from hip-related injuries.

Improves Posture

Dr Yadav highlights that strong core muscles contribute to better posture by supporting the spine and aligning the pelvis. Regular side plank exercises can help reduce slouching and improve your overall body alignment.

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Low-Impact Exercise For Joint Health

According to Dr Yadav, side planks are a low-impact exercise, making them a safe option for individuals with joint pain or arthritis. They build strength without putting excessive strain on the joints.

Boosts Functional Strength

Functional strength refers to the ability to perform everyday tasks with ease. Side planks enhance this by improving the connection between your upper and lower body, making movements like bending, lifting, and twisting more efficient.

Supports Athletic Performance

From runners to swimmers, athletes in various sports benefit from the stability, balance, and strength that side planks provide. They improve power transfer, agility, and endurance.

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Incorporate side planks into your workout routine for maximum benefits.

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