How To Do Side Plank

Side Plank Exercise

Side Plank is a great exercise which works the entire core section but primarily the oblique muscles.

Your shoulders, hips and legs are secondary stabilisers in this exercise.

Side Plank is effective in developing strength, stability and flexibility in your hips and lower back.

You can do Side Plank as a warm up exercise to prime the abdominal muscles, hips and lower back before working your back and legs.

You can also use Side Plank as a finisher in any workout.

Side Plank How To

  • Lie on your side on the floor.
  • Bend at the elbow and position it directly under your shoulder.
  • Bridge your body up so that your hip is off the floor.
  • Bring your hip as high up as you can and hold the position for a pre-determined period of time.
  • Once you have completed the rep, switch sides and work your other oblique. Perform the rep under the same amount of time.

Form and Technique

Side Plank is an exercise that falls under the category of “time under tension”.

This means you get better results when you hold the position for an extended period of time.

The standard for fitness is 2 minutes. If you can’t do a 2 minute Side Plank, start out with what you can comfortably hold with good form and technique then build up from there.

Make sure your elbow is directly under your shoulder for better support and stability.

Variations: Side Plank Hold, Plank

Routine for Strength: 5 sets x hold as long as possible (30 secs rest between sets)

Side Plank