Overview

Side Plank (侧平板) is a intermediate-level Strengthening exercise targeting the Core, Lower Back. Hold for 30 seconds.

How to Perform

1. Lie on your side and prop yourself up on your forearm with elbow under shoulder.
2. Lift your hips so your body forms a straight line from head to feet.
3. The side plank strengthens your obliques and quadratus lumborum — key muscles for lateral spinal stability.
4. Hold 15-30 seconds per side.

中文说明

侧卧，用前臂支撑身体，肘部在肩下。抬起臀部使身体从头到脚成一条直线。侧平板强化腹斜肌和腰方肌——侧方脊柱稳定的关键肌肉。每侧保持15-30秒。

Target Muscles

• Core
• Lower Back

Benefits

• Relieves lower back tension and pain
• Strengthens core stability
• Builds muscular endurance for spinal support

Safety & Contraindications

• Modify by keeping bottom knee on the ground if too difficult

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619