If you have followed me for a bit, it should come as no surprise that I believe a weak core is a precursor to lower back pain and injury. But what does “weak core” really mean? An assessment tool I use to determine the strength of a client’s core and how at risk they are is the side plank hold. My gold standard for my clients is a 90 second side plank per side. From there I increase the variation and difficulty depending on the needs of the individual.
The side plank is so important because the muscles that are targeted (internal and external obliques) are primary respiration and postural muscles. When these muscles become inactive and weak, they have a hard time helping us breathe and stabilize the spine. Integrating side planks into your workout routine is a must for aging athletes and youths alike. Below is a video compilation of some of my favorite side plank variations. Toss them into your next work to test your core!
Need help with exercise selection and a training program that works for your specific needs? I am here to help! Click the link below to book a free assessment today. Your back will thank me later!