Side Plank
The side plank on the elbow is an effective exercise for strengthening the lateral abdominal muscles and stabilizing core muscles. This exercise not only promotes core stability but also improves posture and balance.
Side Plank - the correct execution
- Start in lateral support on the left forearm
- Place the forearm under your shoulder
- Your feet are on the floor pointing in the same direction
- Keep your body in one line
- Make sure that the hips remain straight
The exercise Side Plank is intended to be used as a hypertrophy exercise.
Which muscles are trained by Side Plank?
Primary trained muscles for Side Plank
Abs - This muscle group includes the rectus abdominis and the lateral abdominal muscles, which help you bend and twist your torso.
Secondary trained muscles for Side Plank
Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.
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Alternative variants of Side Plank:
Beginner Side Plank
For beginners, the classic side plank on the elbow can be challenging. A good entry-level variation is the beginner side plank on the knees, which reduces the intensity of the exercise without sacrificing the important benefits for core stability. This modified version allows beginners to learn the correct technique and safely strengthen the lateral abdominal muscles.
Beginner Side Plank - the correct execution
- Start in lateral support on your knees and left forearm
- Place the forearm under your shoulder
- Keep your upper body and thighs in one line
- Make sure that the hips remain straight
Advanced Side Plank
Once the basic side plank variations are mastered, one can progress to the advanced side plank with an extended arm. This exercise increases the intensity and additionally strengthens the shoulders and arms. It requires strong core muscles and improves overall body tension and stability.
Advanced Side Plank - the correct execution
- Start in lateral support on the left hand
- Place the hand under your shoulder
- Your feet are on the floor pointing in the same direction
- Keep your body in one line
- Make sure that the hips remain straight
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