The side plank is an effective exercise that strengthens the core, improves stability, and enhances overall body alignment. It targets the obliques, glutes, and shoulders, contributing to better athletic performance and injury prevention. Additionally, it helps improve balance and posture.

Exercises like crunches and planks focus on the six-pack muscles at the front of your abdomen. However, to effectively strengthen and tone your core, it’s essential to regularly engage your obliques as well. Many professional athletes incorporate side planks into their training routines for this reason.

Here’s what you need to know about the advantages of side planks and how to execute them with proper form.

Benefits of Side Planks

Incorporating side planks into your workout routine offers several key advantages:

1. Engages Multiple Muscle Groups: Side planks activate the muscles in your shoulders, hips, and the sides of your core simultaneously, helping to stabilize your body.
2. Supports Spinal Health: This exercise targets the quadratus lumborum, a deep stabilizing muscle in the spine, which helps protect against back injuries.
3. Strengthens Core Safely: Unlike crunches and sit-ups, side planks place minimal strain on your lower back while effectively enhancing core strength.
4. Enhances Balance: As a balancing exercise, side planks can improve your coordination and overall sense of balance.
5. Decreases Injury Risk: A 2016 study in the International Journal of Sports Physical Therapy found a correlation between poor core endurance and a higher risk of injury. Including side planks in your training may help mitigate this risk.

How to Perform a Side Plank

To start, find a mat or soft surface to reduce strain on your arms and feet.

Instructions:

1. Starting Position: Lie on your right side with your legs straight and feet stacked. Place your right elbow directly under your shoulder, with your forearm extended and your hand in a fist. The pinky side of your hand should touch the ground.
2. Prepare: Keep your neck in a neutral position, exhale, and engage your core muscles.
3. Lift: Raise your hips off the mat, supporting your weight on your elbow and the side of your right foot. Your body should create a straight line from your ankles to your head.
4. Hold: Maintain this position for 15 to 60 seconds, depending on your fitness level.
5. Switch Sides: Repeat the exercise on your left side.

Tips to Keep in Mind:

• If you find it difficult to hold a side plank, try doing the exercise from your knees instead of your feet to build strength.
• Ensure your hips are stacked and facing forward to avoid twisting your body.
• Avoid letting your hips sag. If you can’t hold the position, consider reducing the duration. It’s better to hold for 20 seconds with good form than 50 seconds with poor form.
• Keep your face and the bottom hand relaxed during the exercise.

Safety Note: Side planks are typically safe for most people, but it’s advisable to avoid this exercise if you have pain in your shoulder, arm, or core. Stop immediately if you experience any discomfort.

Variations of the Side Plank

Once you’ve perfected the basic side plank, you can explore several variations to increase the difficulty. Here are three to try:

1. Side plank dips

This side plank variation not only works your obliques but also engages your shoulder muscles, upper back lats, and glutes.

Instructions:

1. Start in a basic side plank position.
2. Extend your top arm straight above you or rest your hand on your hip.
3. Lower your hips until they touch the ground, then raise them back to the starting position.
4. Aim for 10 to 15 repetitions before switching to the other side.

If you’re new to this exercise, begin with 1 set per side and gradually work up to 3 sets per side as you gain strength.

2. Side plank rotations

Adding a rotation to your side plank engages your shoulder muscles, lats, glutes, and abs, in addition to your obliques.

Instructions:

1. Start in a standard side plank position.
2. Extend your top arm straight up toward the ceiling.
3. Lower your arm and rotate your core, threading your top arm under your body until your shoulders are almost parallel to the floor.
4. Return your arm to the starting position.

Perform 10 to 15 repetitions, then switch to the other side. If you’re a beginner, start with 1 set per side and gradually progress to 3 sets per side as your strength improves.

3. Elevated side plank

An elevated side plank shifts the focus of the exercise more toward your shoulders. Depending on the balance of strength between your upper body and core, you may find this variation more difficult.

Instructions:

1. Begin in the same position as a traditional side plank.
2. Maintain a neutral neck and engage your core.
3. Lift your hips off the mat, placing the palm of your supporting hand directly under your lower shoulder, with your fingers pointing away from you.
4. Extend your top arm upward toward the ceiling.
5. Hold this position for 15 to 60 seconds.
6. Switch to the other side and repeat.

Conclusion:

While exercises like crunches and standard planks primarily target the front muscles of your core, side planks activate your obliques, which run along the sides of your torso.

Strengthening your obliques can improve your ability to rotate and bend your trunk, support your spine, enhance posture, and decrease the risk of back injuries.

If you’re new to exercise, have an injury, or are unsure how to perform a side plank correctly, it’s advisable to work with a certified personal trainer. Remember to stop immediately if you feel any pain during the exercise.