Beginner side plank exercise beginner on knees by chiropractor In Toronto Dr. Byron Mackay, by Transform Chiropractic on YouTube. 2 min 48 s.
- Video length
- 2 min 48 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Lie on your side on the mat with your knees bent and stacked on top of each other. Rest your forearm on the floor with the elbow bent about 90 degrees.
Place the elbow directly under your shoulder. Keep the forearm flat on the mat and pointing forward.
Press your forearm and the side of your lower knee into the mat and lift your hips off the floor. This is the first part of the move.
Pivot forward slightly at the hips so your body forms one straight line from knees to hips to torso to neck.
Keep your neck in line with your torso instead of letting it poke forward. Look straight ahead, not down at the floor.
Hold the position for 5 seconds at first, then build to 10, 20 or 30 seconds as you feel comfortable. Breathe normally the whole time.
Lower your hips back to the mat slowly, then switch sides and repeat the same hold.
Do 2 to 3 holds on each side. Stop the set if your form starts to sag or your neck drifts forward.
Tips and common mistakes
Stop right away if you feel pain anywhere, especially in the low back or shoulder, and check your alignment before trying again.
Keep the elbow under the shoulder and bent near 90 degrees to reduce strain on the elbow and shoulder joint.
Do not let the top hip roll backward. Stack the hips so the side core does the work.
The knee version is not a warm-up only. It is a good way to focus a stronger contraction on the side core muscles.
Questions
How long should I hold a beginner side plank?
Start with 5 seconds and add time as it gets easy. Work up to 20 or 30 seconds per side, whatever you can hold with good form.
What if my low back hurts during the side plank?
Stop the exercise. Check that your body is in one straight line and your neck is not jutting forward, then try a shorter hold.
Can I do this if I already do full side planks?
Yes. The knee version lets you focus on the side core muscles, so it works as a warm-up or a lighter day option.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
