Ultimate Side Planks: Variations, Benefits, And More

looking for a full body and core workout that can be done anywhere? Side planks could be your answer! Not only are they easy and efficient, but there are tons of variations out there to keep it interesting as well.

The side planks are one of the most convenient and accessible exercises to help you maintain or build core strength. It’s a great choice if you don’t have access to a gym, as all you need are your body weight and an exercise mat (if desired) to get started! This blog post will help discuss why side plank variations should be part of your routine and how they can benefit both beginners and seasoned athletes alike. You’ll learn different possible ways to do it with instructions on where to start depending on your fitness level, as well as tips for those looking for more comfortable options. Sheer grit won’t cut it – let’s look at everything that goes into making this simple movement into an effective tool in any workout program!

What Are Side Planks

Side planks are an isometric exercise that focuses on engaging the side of your core and obliques. The side plank strengthens your side abdominal muscles, lower back, hips, glutes, and even shoulders. Performing side planks also help to improve posture and stabilize the spine.

Correct Form Of Doing Side Planks

1. Start on your side with one hand directly under the shoulder and the other in front of you on the floor. The feet should be stacked together and hips slightly lifted to ensure that your body is in a straight line from head to toe.
2. Engage your core and glutes, keeping your abdominals tight throughout as you hold the side plank for 30 seconds or up to a minute.
3. To add intensity, lift your top arm away from your side and reach toward the ceiling.
4. Hold this position, then return to the starting side plank position before repeating on the opposite side.

Variations In Side Planks

Side planks offer many physical and health benefits. It can strengthen your core, improve balance, and build stability. Additionally, side planks help improve posture by strengthening the side abdominal muscles, obliques, and shoulders. There are several side plank variations you can use to mix up your side plank routine and challenge yourself, while still reaping all the benefits side planks have to offer.

Single Arm Side Plank

This variation adds extra difficulty to the side plank by having you lift one arm off the ground and hold it in front of you for a few seconds before repeating with the other side. The Single Arm Side Plank is an advanced side plank variation that targets the side abdominal muscles and obliques, as well as the shoulders and upper back.

1. To perform this exercise correctly start off in a side plank position with your left arm extended directly above your shoulder.
2. Lift your right arm up toward the ceiling and hold the side plank position for at least 30 seconds before repeating on the other side.
3. To make it more difficult, you can lift both arms up and reach towards the ceiling with your palms together or add an extra challenge by performing alternating side planks (lifting one arm off the ground and onto your hip as you switch from side to side).

Side Elbow Plank

The side elbow plank is an intermediate side plank variation that adds difficulty while still maintaining proper form. This variation focuses on the side of your core and obliques, as well as your shoulders and upper back.

1. To perform this exercise correctly start off in a side plank position with your left arm extended directly above your shoulder.
2. Bend your right elbow and place it directly under your shoulder.
3. Hold the side plank position for at least 30 seconds before switching to the other side.
4. To make it more difficult, you can perform alternating side planks (lifting one arm off the ground and onto your hip as you switch from side to side).

Side Plank Dips

The side plank dip is an advanced side plank variation that adds difficulty while still maintaining proper form. This exercise targets the side abdominal muscles, obliques, and shoulders, and upper back.

1. To perform this exercise correctly start off in a side plank position with your left arm extended directly above your shoulder.
2. Lift your right arm off the ground and bend it at a 90-degree angle.
3. Dip your hips side to side as you hold the side plank position.
4. Hold side plank dips for 30 seconds before switching sides.
5. To make it more difficult, you can add an extra challenge by performing alternating side planks (lifting one arm off the ground and onto your hip as you switch from side to side).

Side Plank Leg Lift

The side plank leg lift is an advanced side plank variation that adds difficulty while still maintaining proper form. This exercise targets the side abdominal muscles, obliques, and lower body.

1. To perform this exercise correctly start off in a side position with your left arm extended directly above your shoulder.
2. Lift your right leg off the ground and hold the side plank position.
3. Lift your right leg up towards the ceiling as you hold the side plank position.
4. Hold side plank leg lifts for 30 seconds before switching sides.
5. To make it more difficult, you can add an extra challenge by performing alternating side planks (lifting one arm off the ground and onto your hip as you switch from side to side).

Sassy Side Plank

The sassy planks are advanced side planks variation that adds difficulty while still maintaining proper form. This exercise targets the side abdominal muscles, obliques, and lower body.

1. To perform this exercise correctly start off in a side position with your left arm extended directly above your shoulder.
2. Lift your right leg off the ground and twist your body side to side.
3. Then curl your left arm into a 90-degree angle as you hold the side plank’s position.
4. Hold this plank for at least 30 seconds before switching sides.
5. To make it more difficult, you can add an extra challenge by performing alternating side planks (lifting one arm off the ground and onto your hip as you switch from side to side).

Benefits Of Side Plank

Side planks are an effective way to strengthen your core, improve balance, and build stability. They can also help improve posture by strengthening the side abdominal muscles, obliques, and shoulders.

Strengthens Your Core: Plank is a challenging exercise that engages all of the core muscles in the sides of the body, which helps to strengthen the sides muscles of your core.

Improved Balance: Doing side planks will help you develop balance and stability in your side abdominal muscles, obliques, and shoulders. This can help improve your overall balance when performing other exercises or activities such as running or playing sports.

Improved Posture: Strengthening the side abdominal muscles, obliques, and shoulders can help improve posture. This will help you stand taller and look better!

Reduced Risk of Injury: Strengthening the side abdominal muscles, obliques, and shoulders helps to reduce the risk of injury by providing more stability and strength to the side of your body.

Side planks can be a great addition to any exercise routine because they are effective and relatively easy to do. By mixing up these plank variations, you can challenge yourself while still getting all the benefits side planks to have to offer! So grab a mat and give side planks a try today!

Tips And Forms

• Make sure to keep your body in a straight line when performing side planks and don’t allow your hips or shoulders to sink or sag.
• Engage your core muscles by drawing your navel into your spine and squeezing it tight, this will help you maintain proper form.
• If side planks are too difficult, you can start by doing side planks on your knees.
• Take it slow and don’t rush the movements. Make sure to focus on proper form and technique before adding extra challenges or difficulty.
• For an added challenge, try side planks with a weight held in one hand above your shoulder.
• Remember to breathe while performing side planks, inhale as you lower into the side plank’s position, and exhale as you lift your leg.
• Make sure to switch sides evenly, doing the same number of reps or holds on both sides.
• Have fun with side planks! You don’t have to stick to the same variations, mix them up and find variations that work best for you.

Side planks are a great way to strengthen your core, improve balance and posture, and reduce the risk of injury. By mixing up plank variations, you can challenge yourself while still getting all the benefits side planks have to offer. So grab a mat and give them a try today!

Note: Always consult your doctor before beginning any new exercise program. Make sure to listen to your body and take breaks when needed.

Happy side planks!

FAQs              

What muscles are activated when doing side plank?

Side planks activate the side abdominal muscles, obliques, and shoulders. Side planks can be done 2-3 times a week as part of a balanced exercise routine. Make sure to listen to your body and take rest days if needed. Start with 30 seconds and gradually build up to one minute. Make sure to take breaks if needed and listen to your body.

What is the best side plank variation?

The best side plank’s variation depends on your fitness level and goals. If you are just starting out, side planks on your knees can be a good place to start. As you get stronger, you can challenge yourself by adding weight or increasing the duration of side planks.

Are side planks safe for pregnant women?

Always consult your doctor before beginning any new exercise program, especially when pregnant. Side planks can be a great strengthening exercise for pregnant women as it helps to strengthen the side abdominal muscles, obliques, and shoulders, but make sure to listen to your body and take breaks when needed.