Primary Muscle Group: Abdominals, Obliques
Secondary Muscle Group: Shoulder, Arms, Legs, Glutes, Lower Back
Equipment Needed: None
The Benefits of Side Plank
The Side Plank Exercise works many muscle groups, making them a great exercise for home workouts, ab workouts and full body workouts. They target your abdominal, Oblique muscles, glutes, lower back and shoulders which make it suitable for both men and women who are trying to improve their core stability. The Side Plank is also great for improving your core stability and developing your six pack because it forces you to hold your bodyweight in a fixed position for a period of time. It also requires absolutely no equipment and can be done just about anywhere!
If you are looking for other exercises that are similar to the plank then you should check our Free Workout Plan or our Affordable Workout Plans With Coaching
The Risks of doing Side Plank
When doing the Side Plank Raises it’s important to warm up and stretch because when you raise your legs off the ground, it can put some strain on the lower back. It’s a good idea to do some light exercise that will loosen your back and legs up before doing the plank raise exercise to avoid any risk of injury.
So before giving Plank Raises a go, here's exactly how to do them without risking pain or injury.
How To Do Side Plank
1. Start by lying on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked.
2. Dig your foot into the floor and squeeze glutes & tighten your abs to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the wall. Your head should be in line with your back.
4. Hold the position while remembering to engage your core.
For Perfect Technique
Instead of compromising your lower back by dipping your glutes, engage your abdominal muscles by imagining your belly button pulling in towards your spine. This will help keep your torso straight and, in turn, reducing the risk of injury to your back.
Once you have mastered the side plank you can try alternative exercises that target similar muscle groups such as;
How To Do Plank Raises
1. Start in a plank position with your arms bent and your weight in your forearms.
2. Engage your core and keep your body straight all the way from your head down to your heels.
3. Now raise your right leg and hold that position for one second. As you raise, try to keep your hips down and the rest of your body in a straight line.
4. Lower your right leg and raise your left leg. Continue alternating back and forth.
How To Do a Plank
1. Start by lying with your forearms on the floor and the elbows aligned below shoulders and arms parallel to your body at about shoulder width. If having your hands flat is uncomfortable, try clasping your hands together.
2. Dig your toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position while remembering to engage your core. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form.