Practice Side Planks for Stronger Abdominal Muscles
Side planks are a versatile exercise that can help you build a strong core, improve stability, and boost your overall fitness. This article will guide you through various side plank variations, offering options for beginners and advanced individuals alike.
The Basics of Side Plank
To perform a basic side plank, follow these steps:
- Lie on one side and straighten your legs.
- Position your elbow directly under your shoulder, with your forearm pressed into the floor.
- Lift your hips and squeeze your glutes.
- Pull your belly button in towards your spine and drive your elbows towards your toes.
Beginners should hold this position for 10 seconds, 3 times on each side, while advanced individuals can aim for 60-second holds, 1 time on each side.
Side Plank Variations
Standard Side Plank
Hold the side plank position for 30 seconds on each side, doing 3 sets. This unilateral exercise engages the whole body, including the core, shoulders, arms, hamstrings, back, and glutes.
Side Plank with Leg Lift
Engage your shoulders, obliques, hip abductors, and glutes by lifting your top leg just higher than hip height, lowering back down, and completing 3 sets of 15-20 reps per side.
Side Plank Hip Dip
Engage your shoulder, lats, glutes, and obliques by starting in forearm side plank (or starting on hand), engaging your core, lifting your top leg just higher than hip height, lowering back down, and completing 3 sets of 15-20 reps per side.
Side Plank Knee to Elbow
This variation engages your shoulder, lats, glutes, and obliques. If you need support, rest your bottom knee on the floor.
Alternating Side Plank
For a challenge, try alternating your side planks, moving onto hands for a more advanced modification.
Side Plank with Lateral Raise
Engage your obliques, arms, legs, and shoulders by lifting your top arm towards the ceiling, lowering back down, and completing 3 sets of 10-15 reps per side.
Elevated Side Plank
For an added challenge, rest your forearm on an exercise ball or a BOSU ball instead of the floor. Move your front leg forward for more stability, hold the position for 30 seconds on each side, and do 3 sets.
Gym Ball Side Plank
This variation engages your core, shoulders, lateral hips, and legs. Rest your forearm on a gym ball or a BOSU ball instead of the floor, move your front leg forward for more stability, hold the position for 30 seconds on each side, and do 3 sets.
Side Plank with Arm Reach
Reach your top arm towards the ceiling, then pull your elbow down and drive your top knee to meet your elbow. Complete 3 sets of 8-12 reps per side.
Side Plank with Rotation
Rotate into side plank, rotate into standard plank, rotate back into side plank, and repeat on the other side. Complete 3 sets of 5-8 reps per side.
Side Plank with Straight Arm Raise
Hold a dumbbell in your top hand, raise your weight without extending beyond your shoulder, lower your arm back down, and complete 3 sets of 8-10 reps per side.
Side Plank with Weighted Reach
Hold a weight in your top hand, reach towards the ceiling, lower your arm back down, and complete 3 sets of 8-10 reps per side.
Side Plank Thread-Through
This variation engages your shoulders, lats, glutes, abs, and obliques.
Beginner Kneeling Side Plank
For beginners, a kneeling side plank can be done by lying on one side with knees bent, positioning the elbow directly under the shoulder, and pressing up to a side plank (only thighs and hips should leave the floor - knees stay on the floor).
Elevated Side Plank
For an additional challenge, raise your feet onto an elevated surface, such as a bench or box, while holding the side plank position.
Safety Considerations
Side planks are generally safe, but avoid performing them if you are recovering from surgery, experiencing acute low back, neck, or shoulder pain, or experiencing dizziness, lightheadedness, or vertigo.
Incorporate planks into your workout routine three or four times per week to improve stability, strength, and stamina. With regular practice and the right modifications, side planks can help you achieve a strong, healthy core.
