Side planks are a fitness exercise that involves balancing on one side of the body while maintaining a straight line from head to feet. It is similar to a traditional plank, but instead of balancing on your forearms and toes, you support your body weight on one hand and the side of one foot, while keeping the other arm extended upwards.
Side planks are a highly effective core exercise that target the obliques, which are the muscles that run along the sides of the torso. They can also help to strengthen the hips, glutes, and shoulders, and improve overall balance and stability.
Overall, side planks are a great exercise to add to your fitness routine if you’re looking to improve core strength, balance, and stability.
Side Planks for Beginners
This is the beginner version of the side plank that you can start with if you’re new to the exercise. Here’s how to do it:
- Start by lying on your side with your legs straight and your feet stacked on top of each other.
- Place your elbow directly beneath your shoulder, with your forearm on the ground.
- Engage your core muscles, and lift your hips off the ground until your body forms a straight line from head to feet.
- Hold the position for 10-20 seconds, then lower your hips back down to the ground.
- Repeat on the other side.
If you find this version too challenging, you can modify it by bending your bottom knee and placing your foot on the ground to provide extra support. You can also start with a shorter hold time, gradually working up to longer holds as you build strength and endurance.
Remember to maintain proper form throughout the exercise, keeping your body in a straight line and your core engaged to protect your back and prevent injury.
Side plank variations
Yes, there are several variations of the side plank that you can try to challenge yourself and target different areas of the body. Here are some suggestions:
- Extended Side Plank: In this variation, instead of raising your arm straight up, you can extend it over your head, reaching towards the opposite side of your body. This will increase the stretch in your side and engage your shoulder muscles.
- Side Plank with Leg Lift: Lift your top leg towards the ceiling, keeping your foot flexed, and hold for a few seconds. This variation targets the glute muscles and adds an extra challenge to the exercise.
- Side Plank with Knee Tuck: From the side plank position, bring your top knee towards your chest, then extend it back out again. This variation targets the obliques and hip flexors, and can also help to improve overall balance.
- Side Plank with Hip Dip: Lower your hip down towards the ground, then lift it back up again. Repeat for several reps before switching sides. This variation targets the obliques and helps to improve overall core strength.
- Side Plank with Rotation: Start in a side plank position, then rotate your body towards the ground, bringing your free arm underneath your body. Rotate back to the starting position and repeat for several reps before switching sides. This variation targets the obliques and also engages the chest and shoulder muscles.
Remember to maintain proper form throughout each variation and engage your core muscles to prevent injury.
Which muscles do side planks use?
Side planks are primarily an isometric exercise that targets the muscles of the core, including the obliques and the transverse abdominis. However, several other muscles in the body also come into play during the exercise. Here are the main muscle groups that are engaged during a side plank:
- Obliques: The obliques are a group of muscles that run along the sides of the torso, and they are the primary muscles targeted by side planks. These muscles help to rotate and stabilize the torso and are essential for good posture and balance.
- Transverse Abdominis: The transverse abdominis is a deep muscle that runs underneath the obliques and plays an important role in stabilizing the spine and pelvis. This muscle is also engaged during side planks, helping to support the body in a straight line.
- Shoulders: The muscles of the shoulder girdle, including the deltoids, trapezius, and rotator cuff muscles, are engaged during side planks to help stabilize the upper body and maintain proper form.
- Quadratus Lumborum: The quadratus lumborum is a muscle in the lower back that helps to stabilize the spine and pelvis. This muscle is also engaged during side planks, helping to support the body in a straight line.
- Glutes: The glutes are the largest muscle group in the body and are responsible for hip extension and stabilization. During side planks, the glutes on the lower side of the body work to maintain stability and keep the hips lifted.
By engaging all of these muscle groups, side planks can help to improve overall core strength, stability, and balance.
What are side planks good for?
Side planks are a great exercise for improving core strength, stability, and overall fitness. Here are some of the benefits of including side planks in your workout routine:
- Improved core strength: Side planks target the muscles of the core, including the obliques and transverse abdominis, which are essential for good posture, balance, and overall core strength.
- Increased stability and balance: Side planks require you to balance on one hand and lift your hips off the ground, which can help to improve overall stability and balance.
- Improved posture: By targeting the muscles of the core and upper body, side planks can help to improve overall posture and spinal alignment.
- Reduced risk of injury: Strengthening the muscles of the core, glutes, and shoulders can help to reduce the risk of injury in the lower back, hips, and shoulders.
- Increased calorie burn: Side planks are a challenging exercise that require a lot of energy and can help to increase calorie burn and overall fitness.
- Enhanced sports performance: By improving core strength and stability, side planks can help to enhance sports performance, particularly in activities that require twisting, turning, and lateral movement.
Overall, side planks are a versatile exercise that can be incorporated into a variety of workout routines to improve overall fitness, strength, and stability.
Who should not side plank
While side planks are generally a safe and effective exercise for most people, there are some contraindications to consider. Here are some situations in which you may want to avoid or modify the exercise:
- Shoulder or wrist injuries: Side planks place a lot of weight on your hand and wrist, and may aggravate an existing injury. If you have a history of wrist or shoulder pain, you may want to modify the exercise or avoid it altogether.
- Pregnancy: While side planks can be safe for pregnant women, it’s important to consult with a doctor or physical therapist first to determine if it’s appropriate for you. In some cases, modifications may be necessary to avoid putting too much pressure on the abdomen.
- Low back pain or injury: If you have a history of low back pain or injury, side planks may be too challenging for your core muscles and could exacerbate your symptoms. It’s important to consult with a physical therapist or healthcare professional to determine if the exercise is safe for you.
- Dizziness or vertigo: Side planks involve balancing on one hand and can cause dizziness or vertigo in some people. If you experience these symptoms, it’s important to stop the exercise immediately and rest until the symptoms subside.
As with any exercise, it’s important to listen to your body and stop if you experience pain or discomfort. If you have any concerns about whether side planks are safe for you, it’s always a good idea to consult with a healthcare professional or certified fitness trainer.