Beginner side plank exercise beginner on knees by chiropractor In Toronto Dr. Byron Mackay
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In this video you will learn a side plank exercise beginner version, which is a side plank on knees, as this side plank alternative puts less stress and strain on the low back.
This modified side plank for beginners is great for anyone, even someone doing the traditional side plank exercise, but the side plank variation beginner allows a more focused contraction on the core muscles, particularly the QL or quadratus lumborum muscle, which is a side or lateral stabilizer of the spine.
For anyone looking for how to do a modified side plank for beginners, this video of side plank from knees will take you through the step by step side plank instructions and side plank demonstrations to do the side plank for beginners safely and effectively.
The key points for how to do a side plank exercise for beginners is to start on the knees, basically a half side plank. This decreases the number of joints involved, and also makes it easier to focus on the low back and core muscles.
This side plank variation for beginners is best done with the body in alignment from knees, to hips to neck. Try to avoid sticking your neck out in front of your body, keep it back in alignment with your torso, to decrease stress on it.
This side plank exercise should be thought of as two parts. Coming up from the ground, then pivoting forward slightly at the hips, so that you are straight from your knees, hips, torso into your neck. Hold this position for 5, 10, 20, 30 seconds, whatever you are comfortable with.
With your elbow, try to keep it directly under your shoulder, and bent roughly to 90 degrees, to minimize stress on your elbow and shoulder.
This side plank variation beginner is a fantastic core workout, and is a great side plank alternative. Follow this video closely for how to perform a side plank.
If at any point during the side plank exercise you experience pain, please stop, as there may be some modification required.
Any questions, please leave them in the comments section below.
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