6 Side Plank Variations That Will Switch Up Your Abs Workout
If you’re looking for an abs exercise to add to your workout, the plank is probably the first one that pops into mind. But once you’ve mastered the staple core exercise, you may be wondering if there’s a way to make it a little more interesting.
We have some good news for you: Not only can you turn the regular old plank on its side, but once you do so, there are even more ways to shake it up.
Yep, we’re talking side planks. And more specifically, lots of variations of side planks.
The side plank is great because it’s an exercise to resist lateral flexion—a force that we are always resisting due to gravity and anytime we are lifting something, specifically from our sides. That’s what makes them so effective at firing up our obliques.
Oblique strength—and core strength in general—is vital to your performance on the bike, since it helps to stabilize you as you ride.
“The side planks are a strength endurance exercise, which means it’s intended to help you do things that require long bouts of time,” says Noam Tamir, C.S.C.S., owner of TS Fitness in New York City.
Bonus: You also get a lot of glutes recruitment and strengthening from side planks.
Here are six core-crushing side plank variations that you can sub into your next body-weight workout to mix things up.
Modified Side Plank
Start on your side with your right forearm on the ground, forming a straight line from your head to your feet, feet stacked on top of each other. Bend the bottom leg and keep the knee in contact with the floor, lessening the load. This is good for people that are beginners at the side plank, says Tamir.
Side Plank on Forearm
Start on your side with your right forearm on the ground, forming a straight line from your head to your feet, feet stacked on top of each other. Always remember to have the elbow or hand directly under the shoulder. This helps to reduce the stress on the shoulder and keeps you in a stronger position, Tamir explains.
By lifting the hip as high as you can, you get the most recruitment from the core. Keep you neck in neutral, and don’t go into too much extension or flexion. This is the baseline movement. For a challenge, you can stack the feet to make it harder.
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Side Plank on Hand
Start in a side plank, with your right forearm on the ground, forming a straight line from your head to your feet with your feet stacked on top of each other. Place your right hand on the floor and straighten your arm.
This takes the baseline movement and makes it more challenging by lifting your center of gravity and putting more stress on the arm and shoulder, requiring more strength, Tamir says.
Side Plank With Abduction
Get into a side plank position on your right side. Make sure your shoulder is stacked above your elbow. Engage your core, raise your left leg, and hold for 10 to 15 seconds. Repeat on the opposite side. Keep your hips stacked the entire time.
“By adducting the hip, you are recruiting more of the glutes and core,” says Tamir.
Side Plank With Hip Raise
Get into a side plank position on your right side. Make sure your shoulder is stacked above your elbow. Engage your core and slowly dip your hips and tap them on the ground. Return to plank and repeat, keeping your hips stacked the entire time.
“Making this movement dynamic will require more strength,” Tamir explains.
Side Plank on Forearm With Rotation
Start in a side plank with your left forearm on the floor, your elbow under your shoulder, your feet stacked, and your hips lifted so your body forms one long, straight line. Stretch your right arm up to the ceiling. This is your starting position. Draw your right hand down and reach it below your left underarm as you curl your upper body forward so your shoulders are parallel to the floor. Return to starting position.
This variation makes the movement more difficult because instead of one plane of motion, the exercise is in multiple planes. Your body weight is shifting, so more core strength is required, explains Tamir.
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