She Strengthens

Unleash the Power of Side Planks: 11 Ways to Reach Your Fitness Goals

Mastering the Basics

Before diving into the world of side planks, it’s essential to master the traditional forearm plank. Certified personal trainer Riley O’Donnell recommends building confidence with a two-handed plank before progressing to variations. To perform a basic side plank:

• Lie on one side and straighten your legs
• Position your elbow directly under your shoulder, with forearm pressed into the floor
• Lift hips and squeeze your glutes as hard as you can
• Pull belly button in toward spine and drive elbows toward toes

Suggested Reps and Sets

• Beginner: Hold 10 seconds, 3x on each side
• Intermediate: Hold 30 seconds, 2x on each side
• Advanced: Hold 60 seconds, 1x on each side

The Benefits of Side Planks

According to physical therapist Varsha Seemangal, side planks are often overlooked, but they’re a game-changer for your core. A strong core can decrease chronic back issues, which is great news for the 80% of Americans who will experience low back pain at some point in their lives. Side planks also engage your hips, chest, shoulders, wrists, legs, butt, lower back, and obliques.

Common Mistakes to Avoid

Form is crucial in any exercise. Avoid these common mistakes:

• Head drop: Keep your head in a straight line with the rest of your body
• Shoulder shrug: Press the floor away from you with your forearm instead of dipping your shoulders
• Saggy hips: Squeeze your glutes and engage your core to maintain proper alignment
• Squeeze that tushy: Glute engagement is key in supporting your obliques during planks

Kneeling Side Plank: A Beginner-Friendly Alternative

If you’re struggling with the basic side plank, try the kneeling side plank:

• Lie on one side with your knees bent
• Position your elbow directly under your shoulder, with forearm pressed into the floor
• Press up to a side plank (only your thighs and hips should leave the floor — knees stay on the floor)

9 Side Plank Variations to Take Your Workout to the Next Level

1. Kneeling Side Plank with Leg Lift: Engages entire core and glutes
2. Side Plank Thread-Through: Engages shoulders, lats, glutes, abs, and obliques
3. Side Plank Knee to Elbow: Engages shoulder, lats, glutes, and obliques
4. Side Plank Hip Dip: Engages shoulder, lats, glutes, and obliques
5. Side Plank with Lateral Raise: Engages obliques, arms, legs, and shoulders
6. Gym Ball Side Plank: Engages core, shoulders, lateral hips, and legs
7. Elevated Side Plank: Engages deep core, obliques, and shoulders
8. Side Plank with Leg Lift: Engages shoulders, obliques, hip abductors, and glutes
9. Alternating Side Plank: Engages shoulders, triceps, core, and obliques

Staying Safe

Remember to listen to your body’s limits, especially if you’re new to planking. Avoid planking if you’re recovering from surgery, experiencing acute low back, neck, or shoulder pain, or experiencing dizziness/lightheadedness/vertigo.

The Bottom Line

Side planks are an incredibly effective exercise for improving stability, strength, and stamina. Incorporate planks into your workout routine three or four times per week and be patient with the process. Aim for 60-second holds and work toward your goal one plank at a time!