After previously exploring regular planks, it is now time to look at the side plank, which further engages the abdominal muscles, putting emphasis on the obliques and helping get rid of those “love handles”. Similar rules apply with side planks as they do with regular planks: the belly button should be pulled towards the spine at all times, shoulder blades should be pulled back (not rounded forward) and the leg muscles should be engaged. The additional focus with the side plank is on the obliques, those abdominal muscles that wrap around the sides of the body and keep the waistline trim.
Beginners should start with a 10 second hold, increasing by 5 seconds each day. Only “graduate” to the next advanced side plank after the plank can be held for a full minute.
As with regular planks there are three types side planks.
- Straight arm side plank
- Forearm side plank
- Modified Side plank (straight arm or forearm)
(Note: all side planks are to be repeated on both sides)
Straight arm side plank
- Lie on your side in a straight line with one hand on the floor and the shoulder directly above, legs straight out and stacked.
- Keep feet stacked (or slide the top foot off so that it is just in front of the other on the floor to increase the base of support and make it slightly easier) and engage all leg muscles
- Tighten abdominal muscles, pulling belly button to the spine and engage the sides of the waist (obliques)
- Rise up onto the bottom hand and feet, focusing on the action of the obliques until the body is in a straight line and top arm points to the sky (or rests on top hip)
- Squeeze all involved muscles while continuing to breathe
Forearm side plank
- Follow instructions from straight arm side plank but rest forearm on the floor instead of hand, elbow bent to 90 degrees and straight down from the shoulder
- Follow rest of instructions from straight arm plank (note, plank will naturally be closer to the ground, and slightly easier, but for those with wrist issues, this is a wonderful- yet still challenging- alternative)
Modified Side Plank (beginners start here)
- Lie on your side with hand or forearm on the ground, knees bent and legs stacked one on top of the other
- Tighten abdominal muscles, pulling belly button to the spine and engage the sides of the waist (obliques)
- Rise up onto the bottom hand and knees, focusing on the action of the obliques until the body is in a straight line and top arm points to the sky
- Squeeze all involved muscles while continuing to breathe