How To Do Side Plank Exercise Correctly

Image Source: www.verywellfit.com

How To Do Side Plank Exercise Correctly

Can you do a side plank? Yes, anyone can learn to do a side plank correctly with proper guidance. This exercise is a fantastic way to build core strength and improve your overall fitness. The side plank is a powerful isometric exercise, meaning it involves holding a position to build strength. It targets a variety of muscles, offering numerous side plank benefits.

Building a Stronger Core: Mastering the Side Plank

The side plank is a fundamental exercise for anyone looking to strengthen their core. It’s more than just an aesthetic goal; a strong core provides the foundation for almost every movement you make, from lifting groceries to running a marathon. This exercise is particularly effective for engaging your oblique muscles, which are crucial for rotational movements and spinal stability.

What Muscles Does the Side Plank Work?

The side plank muscles worked extend beyond just your obliques. While they are a primary focus, this exercise is a comprehensive core builder. Here’s a breakdown:

• Obliques (Internal and External): These are the muscles on the sides of your abdomen. They help with twisting and bending your torso.
• Transverse Abdominis: This deep core muscle acts like a natural corset, stabilizing your spine and pelvis.
• Quadratus Lumborum: Located in your lower back, this muscle is essential for lateral flexion (bending sideways) and stabilizing the pelvis.
• Gluteus Medius: This hip abductor plays a key role in stabilizing the pelvis and preventing your hips from dropping when you stand on one leg.
• Shoulder Muscles (Deltoids, Rotator Cuff): These muscles help keep your shoulder joint stable and supported.
• Adductors: Muscles in your inner thigh help keep your legs together and contribute to overall stability.
• Gluteus Maximus: While not the primary target, your glutes are engaged to help maintain hip alignment.

This wide range of muscle activation is why the side plank benefits are so far-reaching, contributing to better posture, reduced back pain, and improved athletic performance.

Achieving Proper Side Plank Form

Correct side plank form is paramount to prevent injury and maximize effectiveness. Incorrect form can lead to strain in the neck, shoulders, or back.

Here’s a step-by-step guide to performing a basic side plank:

1. Starting Position: Lie on your side on a comfortable mat. Place your elbow directly beneath your shoulder. Your arm should be bent at a 90-degree angle, with your forearm flat on the floor and your palm facing down. Stack your feet one on top of the other, or place your top foot slightly in front of the bottom foot for a wider base of support.
2. Lifting Up: Engage your core muscles. Lift your hips off the floor until your body forms a straight line from your head to your feet. Your body should be in a straight line, not angled up or down.
3. Alignment Check:
   • Your head should be in a neutral position, looking straight ahead or slightly down. Avoid craning your neck.
   • Your hips should be stacked, with your top hip directly over your bottom hip. Don’t let your hips roll forward or backward.
   • Your body should form a straight line from your ears to your ankles.
4. Holding the Pose: Breathe steadily. Focus on keeping your core tight and your hips lifted. Imagine pulling your belly button towards your spine.
5. Lowering Down: Slowly and with control, lower your hips back to the floor.
6. Switch Sides: Repeat the exercise on the other side.

Key points for good side plank form:

• Elbow Placement: Ensure your elbow is directly under your shoulder. This prevents shoulder strain.
• Hip Alignment: Keep your hips stacked. Imagine a straight line from your shoulders to your ankles.
• Core Engagement: Continuously draw your belly button towards your spine. This activates your deep core muscles.
• Head Neutrality: Keep your neck relaxed and in line with your spine.

Side Plank Duration: How Long Should You Hold It?

The ideal side plank duration depends on your current fitness level. For beginners, start with holding the position for 15-30 seconds per side. As you get stronger, gradually increase the hold time to 45-60 seconds or longer.

• Beginners: 15-30 seconds per side.
• Intermediate: 30-45 seconds per side.
• Advanced: 45-60+ seconds per side.

Focus on maintaining good form throughout the entire hold. It’s better to hold for a shorter time with perfect form than for a longer time with poor form.

Side Plank Variations for Different Fitness Levels

Once you’ve mastered the basic side plank, you can explore various side plank variations to increase the challenge and target muscles in different ways.

Beginner Side Plank Variations

If the standard side plank is too challenging, try these modifications:

• Knee-Down Side Plank: This is the most common modification for beginners.
  1. Start on your side with your knees bent and stacked.
  2. Place your elbow directly beneath your shoulder.
  3. Lift your hips off the floor, keeping your knees together and on the mat. Your body should form a straight line from your head to your knees.
  4. Hold for the desired duration.
• Incline Side Plank: Perform the plank with your forearm resting on an elevated surface like a bench or sturdy chair. This reduces the lever arm and makes it easier.

Intermediate Side Plank Variations

These variations add a dynamic element or increase the demand on your core:

• Side Plank with Hip Dips:
  1. Start in a standard side plank.
  2. Slowly lower your hips towards the floor, stopping just before they touch.
  3. Engage your obliques to lift your hips back to the starting position.
  4. Repeat for repetitions.
• Side Plank with Leg Lift:
  1. Start in a standard side plank.
  2. While maintaining the plank position, slowly lift your top leg a few inches off the bottom leg.
  3. Hold briefly, then lower with control.
  4. Repeat for repetitions.

Advanced Side Plank Variations

These are for those seeking a significant challenge:

• Side Plank with Arm Reach:
  1. Start in a standard side plank.
  2. Reach your top arm towards the ceiling.
  3. Slowly reach your top arm under your torso, rotating your chest slightly.
  4. Return to the starting position with control.
• Side Plank with Ankle Grab:
  1. Start in a standard side plank.
  2. Reach your top arm down towards your top foot (ankle).
  3. Try to grab your ankle or shin for a deeper stretch and core engagement.
  4. Return to the starting position.
• Side Plank with Feet Elevated:
  1. Place your bottom foot on the floor and your top foot on an elevated surface (e.g., another bench or stability ball).
  2. This increases the lever arm, making the exercise much harder.

Side Plank Progression: Moving Forward Safely

Side plank progression is about gradually increasing the challenge to continue building strength. Here’s how to move forward:

1. Increase Hold Duration: As mentioned, extending your side plank duration is a primary way to progress.
2. Increase Repetitions: For variations with movement (like hip dips), increase the number of repetitions.
3. Reduce Base of Support: Once comfortable with feet stacked, try slightly unstacking them for a minor increase in difficulty.
4. Add External Weight: For advanced practitioners, holding a dumbbell or kettlebell in the top hand can increase the challenge.
5. Move to More Difficult Variations: Progress from knee-down to full side plank, then to variations with leg lifts or arm reaches.
6. Use Unstable Surfaces: Performing side planks on a BOSU ball or stability ball significantly increases the demand on your stabilizing muscles.

Side Plank Common Mistakes to Avoid

Even with good intentions, it’s easy to fall into common pitfalls that can hinder progress or cause injury. Be mindful of these side plank common mistakes:

• Dropping Hips: This is the most frequent error. It indicates your core isn’t strong enough to maintain the position. Focus on engaging your glutes and obliques to keep your hips lifted and aligned.
• Neck Strain: Allowing your head to drop or crane upwards puts stress on your neck. Keep your neck in a neutral position, aligned with your spine. Imagine a straight line from your ears to your tailbone.
• Shoulder Misalignment: Your elbow should always be directly under your shoulder. If it’s too far forward or back, you’ll put undue stress on your shoulder joint.
• Hips Rolling Forward or Backward: This compromises the integrity of the straight line and reduces the effectiveness of the core engagement. Actively think about keeping your hips stacked.
• Holding Your Breath: Holding your breath can increase blood pressure and make it harder to maintain the position. Focus on controlled, steady breathing.
• Too Much Weight on the Forearm: While your forearm supports your body, the primary effort should come from your core and oblique muscles, not just pressing down with your arm.

Side Plank Alternatives for a Balanced Routine

While the side plank is excellent, incorporating side plank alternatives can offer a more rounded approach to core training and prevent muscle imbalances.

• Pallof Press: This anti-rotation exercise works your core in a different plane of motion. You can do it with a resistance band or cable machine.
• Bird-Dog: This exercise targets your core and back muscles while improving balance and coordination.
• Dead Bug: Similar to the bird-dog, the dead bug works your deep core muscles while keeping your spine stable.
• Russian Twists: These focus on oblique strength and rotational power, but ensure proper form to protect your lower back.
• Plank: The traditional plank is a great overall core strengthener, working the anterior core muscles.
• Glute Bridge: This exercise targets the glutes and hamstrings, which are also crucial for pelvic stability.

A well-rounded side plank workout should include a variety of these exercises to build comprehensive core strength.

The Role of Side Plank Stability

Side plank stability refers to your ability to maintain a rigid and controlled position against gravity. This is where the magic of the side plank truly shines. It trains your muscles to work together to prevent unwanted movement, which is vital for:

• Injury Prevention: A stable core protects your spine from excessive movement and strain during everyday activities and sports.
• Improved Posture: Strong stabilizing muscles help you maintain an upright and balanced posture.
• Enhanced Athletic Performance: Whether it’s swinging a golf club, throwing a ball, or changing direction quickly, core stability is the foundation for power and efficiency.
• Better Balance: As you challenge your side plank stability, you indirectly improve your overall balance.

Side Plank Workout Integration

You can easily integrate side planks and their variations into various workout routines:

• Warm-up: Include a few sets of knee-down side planks to activate your core before a strength training session.
• Core Circuit: Make the side plank a central exercise in your core circuit, performing it with different variations or timed intervals.
• Cool-down: Hold a longer duration side plank on each side as a static stretch and core finisher.
• Full Body Workout: Add a set of side planks to the end of your upper or lower body workouts.

Example Side Plank Workout Routine (Beginner/Intermediate):

Exercise	Sets	Reps/Duration	Rest (seconds)
Knee-Down Side Plank	3	30 seconds/side	30
Side Plank with Hip Dips	3	10 reps/side	30
Plank	3	45 seconds	30
Bird-Dog	3	10 reps/side	30

As you get stronger, you can increase sets, duration, reps, or move to more challenging variations.

Frequently Asked Questions (FAQ)

Q1: How often should I do the side plank?
A: You can perform side planks 3-5 times per week, depending on your overall workout schedule and recovery needs. Allow at least one rest day between intense core workouts.

Q2: What if I can’t hold a full side plank for even a few seconds?
A: Start with the knee-down side plank. Focus on form and gradually increase your hold time. Don’t get discouraged; consistency is key.

Q3: Can side planks help with lower back pain?
A: Yes, by strengthening the deep core muscles like the transverse abdominis and quadratus lumborum, side planks can significantly improve spinal stability and reduce lower back pain for many individuals. However, if you have existing back issues, consult a healthcare professional before starting.

Q4: Should I feel the burn in my obliques?
A: You should feel engagement in your obliques and other core muscles. A mild burning sensation is normal as your muscles fatigue. However, sharp pain is a sign to stop.

Q5: Is the side plank good for weight loss?
A: While the side plank is a calorie-burning exercise, it’s not a magic bullet for weight loss. Weight loss is primarily achieved through a combination of diet and consistent exercise that burns more calories than you consume. However, building a strong core can improve your metabolism and support overall fitness goals.

By following these guidelines, you can effectively and safely incorporate the side plank into your fitness regimen, reaping its many side plank benefits for a stronger, more stable, and healthier body.