Side Plank Video Exercise Guide

Exercise Profile

Target Muscle

Core

Exercise Type

Balance

Experience Level

Beginner

Equipment Required:

Bodyweight

Secondary Muscles:

Side Plank Overview

Often disregarded in more conventional ab exercises like crunches, the side plank is an excellent way to work the side plank muscles, the oblique. Throughout this exercise, you stay on your side, balancing on one arm and one leg.

Having strong obliques is essential for core stability. Beginners should start with warm-up exercises for the obliques and modified side planks to build strength and balance before attempting the full side plank. You can incorporate side planks into your core workouts, Pilates, or yoga sessions.

Using side planks can help you become more balanced and stable, reducing your chance of falling. Additionally, side planks are an effective exercise for improving overall fitness, as they work on both strength and endurance, targeting the side planks muscles worked, such as the obliques.

Target Muscle Group: Core

Side Plank Instructions

Step 1: Lie down with your forearm beneath your shoulder. Put the other hand down by your hip. Straighten your legs and stack them on top of each other.

Step 2: Elevate your hip from the ground. Ensure your heel, hip, and shoulder are straight as you brace your core and glutes. Keep your neck neutral.

Step 3: Hold this posture for the period indicated by the trainer.

Step 4: Repeat the procedure for the other side.

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Common Side Plank Variations

Exercises like side planks are excellent for developing core strength and stability. No matter your fitness level, trying different side plank variations can challenge your strength and balance. Here’s a list of common side plank variations to add variety to your workouts:

Side Plank Rotation

A good exercise for strengthening the obliques and enhancing core stability is side plank rotation. By adding a twisting motion to the traditional side plank, you challenge your balance and coordination while targeting your core. This exercise increases your spine's flexibility while simultaneously strengthening it.

Side Plank Crunch

Side plank crunches are an effective exercise that combines a side plank with a crunch, targeting the obliques and strengthening the core. While holding the side plank, you pull your top knee toward your elbow, engaging your core. This move enhances stability and coordination, making it a great addition to your core workout.

Side Plank Hip Dips

A practical exercise that targets the obliques and strengthens the core. You drop your hips toward the floor and raise them back in the side plank posture. This exercise strengthens your core, and is an excellent addition to any core exercise.

Alternating Side Plank Reach

Alternating side plank reach strengthens the core and improves balance. From a plank position, rotate onto the sides of your feet, lift one arm toward the ceiling, and brace your supporting arm. Hold briefly, then switch sides and repeat. This exercise develops your core and tests your balance.

Stability Ball Side Plank

Using a stability ball, this workout is an excellent method to increase balance and core strength. In this version, you maintain a side plank posture and place your forearm on the ball. The instability requires your core muscles to work harder to maintain balance. It’s a great way to tone the obliques and improve overall stability, making your workout more challenging.

Side Plank Tips

Rest your supporting forearm directly under your shoulder to provide proper support.
For beginners, begin by supporting yourself with your knees on the ground, then progress to a full side plank as you gain strength.
Try to examine your form and alignment with a mirror if feasible.

Side Plank Common Mistakes

Poor Alignment: Allowing your hips to sag or rise too high disrupts the straight line from head to heels, negatively affecting core engagement.
Weak Core Engagement: Not consciously engaging your core can cause instability and raise your chances of being hurt.
Incorrect Arm Position: Placing your forearm too far from your shoulder can cause joint strain.

Frequently Asked Questions

Is a side plank more difficult than a standard plank?
For most people, side planks are more difficult than regular planks. This is because you’re balancing on just one arm and one foot, creating a narrower base. This requires more core activation to stay stable, which is part of what side planks work.

Do side planks help you get abs?
Side planks alone won’t give you visible abs; you need low body fat levels to see them. However, they improve core stability and strength, which is crucial for overall fitness. If you’re unsure how to do a side plank, refer to our instructions above to master the technique.

Which type of plank is most effective?
All kinds of planks work, but the one that presents the greatest challenge to you is the best. You might start with a modified plank, like against a wall, and progress to harder versions, such as using a stability ball.

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