Planks have always been a popular and effective exercise, requiring no equipment, gym, or significant time investment. Standard planks are excellent for core strength, but if you’re looking to work your hips and core together and improve hip, core, and shoulder strength simultaneously, side planks are your go-to move.
The Side Plank Basics
In the side plank exercise, your body weight is supported on your forearm. You’ll perform the exercise first on your left side and then on your right side. This makes the side plank more challenging than the regular plank, in which both arms hold you up.
We’ll cover three variations of side planks suitable for beginners, intermediates, and advanced practitioners.
Getting Into Position
Sit on the floor and then lie down onto your right forearm. Keep your elbow aligned with your shoulder to avoid straining your rotator cuff. Ensure your hips are aligned and your body is not bent. The remaining starting position depends on the version of the side plank you choose (beginner, intermediate, or advanced), as described below.
Beginner Version
- Bend your top leg (in this case, your left leg) at the knee and place your left foot on the floor in front of your right thigh.
- Push your weight into the floor through your left foot. You can also use your left hand for support.
- Lift your body up off the ground into a side plank position, with your hips raised.
- Raise your left arm up as if trying to touch the ceiling with your left hand’s fingers.
- Hold the position for 10-to-30 seconds, then slowly lower back to the ground.
Intermediate Version
- Keep your left leg on top of your right, with both feet flexed and stacked one on top of the other.
- Push your feet into the ground and raise your left hand up, as in the beginner version.
- This version is more challenging since you don’t have the support of your other foot, and it’s harder to stay balanced.
Advanced Version
- Start in the same position as the intermediate version, but with your left hand held up at the beginning.
- Perform what’s called “scooping under the bridge” by looking up at your left hand and watching it as you bring it down and scoop it under your body, then raise it back up.
- Try to do ten scoops and then return to the starting position. Feel free to increase the number of scoops if you can!
Don’t Forget Both Sides
Regardless of the side plank variation you choose, all three will effectively advance your strength training and core development exercise routine. Just remember to perform the exercise on both sides to maintain balance and avoid muscle imbalances.
Practicing side planks regularly can help you build a strong core, hips, and shoulders, which will translate to improved performance in various physical activities and reduce the risk of injuries. So give side planks a try and see the benefits for yourself.
