The side plank is a deceptively simple yet powerful bodyweight exercise that targets your obliques, strengthens your core, and improves your balance. While the traditional side plank is effective on its own, incorporating variations into your routine can help you challenge different muscle groups, prevent plateaus, and boost overall performance.
In this article, we’ll explore popular and effective side plank variations that are suitable for all fitness levels from beginners to advanced athletes.
Benefits of Side Plank Variations
- Targets the obliques and deep abdominal muscles
- Strengthens shoulders, hips, and lower back
- Enhances posture and spine alignment
- Improves overall balance and stability
- Reduces the risk of back pain and injuries
1. Classic Side Plank (Forearm or Hand)
How to do it:
Lie on your side, stack your feet, and lift your body on one forearm (or hand) keeping your body in a straight line. Engage your core and hold.
Tip: Start with 20-30 seconds on each side and increase gradually.
2. Side Plank with Leg Lift
How to do it:
From the side plank position, lift your top leg straight up and hold. This challenges your core, glutes, and hip abductors.
Tip: Keep your leg straight and avoid leaning backward.
3. Side Plank with Hip Dips
How to do it:
In a side plank, slowly lower your hips toward the ground, then lift them back to plank position. Repeat 10–15 reps.
Tip: Maintain a straight line from head to toe without rotating your torso.
4. Side Plank Crunch
How to do it:
From the side plank position, bring your top knee and elbow toward each other in a crunching motion, then return to start. Repeat for 10–12 reps.
Tip: Keep your core tight and move slowly for maximum engagement.
5. Thread the Needle
How to do it:
Begin in a side plank with your top arm extended toward the ceiling. Rotate your torso and “thread” your top arm under your body, then return to the start.
Tip: Focus on controlled movement and avoid collapsing your shoulder.
6. Side Plank on Knees (Beginner-Friendly)
How to do it:
Instead of stacking your legs, bend your knees at a 90-degree angle and lift your hips. This is a great option for beginners or those recovering from injuries.
Tip: Don’t underestimate this version — it still fires up your core.
7. Star Plank (Advanced)
How to do it:
From a full side plank, lift your top leg and arm simultaneously to form a star shape. This move is a serious test of balance and strength.
Tip: Only attempt this when you’ve mastered other variations.
Incorporating Side Planks Into Your Routine
- Add them to the end of your workout as a burnout
- Use them as a warm-up to activate your core
- Include them on core training days as part of supersets or circuits
Safety Tips
- Keep your elbow directly under your shoulder
- Avoid letting your hips sag or pike too high
- Breathe steadily and don’t hold your breath
- Stop if you feel sharp pain or discomfort
Side plank variations are a versatile and efficient way to build a stronger core, sculpt your waistline, and improve overall stability. Whether you’re just getting started or looking for a challenge, there’s a variation that fits your level. Practice consistently and watch your core strength skyrocket!
Image credits: Image from Freepik
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