5 Key Benefits Of Side Planks To Know About In 2024

The side plank is a variation of the standard plank that emphasizes the oblique muscles at the sides of the waist. This sets it apart from movements like crunches and the front plank, which primarily work the rectus abdominis muscle. 

The obliques are essential for twisting or rotating the trunk and supporting the spine. Therefore, it’s important to include oblique exercises in your core workout routine. The side plank is an excellent option because it requires no extra equipment. As a result, you can easily introduce this exercise to your ab workouts at home. 

This article highlights five key benefits of the side plank exercise and provides expert tips on how to get the most from it.

5 Side Plank Benefits

Here are five benefits of including the side plank in your core workout routine.

Strengthens The Core

The side plank targets the oblique muscles at the sides of the waist. It works these muscles through an isometric contraction, increasing their strength and endurance. 

The rectus abdominis, transverse abdominis, and erector spinae core muscles are secondary contributors to this exercise. They work together to maintain spinal stability in the isometric hold position. 

Strengthening these muscles builds core strength which increases your body’s ability to resist rotational forces. This helps protect the spine during dynamic movements that involve twisting and throwing.

Improves Balance And Stability

The side plank requires you to hold a challenging position for an extended period. This works your balance, coordination, and stability. Regular practice will improve your coordination and proprioception. 

Proprioception is the awareness of where your body is in space. Better proprioception helps prevent fall injuries and improves athletic performance. Greater balance and stability also improve exercise and sports performance and reduce injury risk in everyday life.

Enhances Spinal Support

The oblique and erector spinae muscles support the spine. When they are strengthened by the side plank, the spine is better supported, helping to prevent lower back pain. 

A strong core also supports proper spinal alignment, helping to improve posture and movement patterns. Greater spinal support results in better overall body mechanics. It reduces back strain and contributes to long-term spinal health.

Strengthens The Lower Body

The side plank engages several lower body muscles as secondary workers, including the glutes, quadriceps, and hip flexors. These muscles contract isometrically during the exercise, increasing their strength and stability.

To increase glute activation, we recommend the hip dip variation of the side plank, which is described below. 

Versatile And Accessible

The side plank is a bodyweight exercise that does not require any additional equipment. It can be done anywhere, anytime, making it very accessible. This can help build workout consistency. 

The side plank can also be modified for a range of fitness levels. Beginners can perform it on their knees, while advanced exercisers can do dynamic versions like side plank rotations. This adaptability allows you to progress your intensity level as you get stronger. 

The side plank can be incorporated into a wide range of workout routines, from strength training and Pilates to yoga and high-intensity interval training (HIIT). 

Tips For Doing Side Planks 

The key to getting the most from the side plank is to perform the exercise with proper technique. Here are five tips to avoid common mistakes with this movement.

• Maintain a straight body line. Your body should form a straight line from your head to your heels. Do not allow your hips to drop or to lift excessively.
• Keep your shoulders directly over your elbow. This minimizes unwanted stress on the joints.
• Engage your core by drawing your belly button toward your spine. Your glutes should also be tensed throughout the exercise.
• Your supporting arm should maintain a right-angle position at the elbow. The top arm could rest on your hip or be extended toward the ceiling for extra balance support. 
• If stacking your feet is too challenging, place your top foot on the floor in front of your bottom foot.

Side Plank Variations

Here are three side plank variations that increase the difficulty level of the exercise. We recommend mastering the standard version before adding these variations to your routine. 

Elevated Side Plank

This variation involves resting on a straight rather than a bent arm, emphasizing the shoulder muscles.

1. Assume the standard side plank position. Rest on your bent arm and with your feet stacked.
2. Rise to straighten your support arm, resting your palm on the floor. Maintain a straight line from head to heels.
3. Lift your top arm toward the ceiling.
4. Hold for the required length of time.
5. Repeat on the other side. 

Side Plank Dip

The side plank dip involves the glutes, shoulders, and latissimus dorsi while emphasizing the obliques. 

1. Get into the standard side plank position, resting on your bent am and your feet stacked. Lift your upper arm to the ceiling or rest it on your hip.
2. With your core engaged, lower your hips toward the floor. 
3. Lift through the hips to return to the start position.
4. Perform 10–15 hip dips.
5. Repeat on the other side.

Side Plank Rotation

The side plank rotation adds dynamic torso rotation to the isometric plank hold. This further increases the demand for the obliques. It also increases the challenge for the shoulders, latissimus dorsi, and rectus abdominis.

1. Assume the standard side plank position, resting on your bent elbow and with your feet stacked. Extend your top arm toward the ceiling.
2. Bring your top arm down and under your body in an arcing motion. Reach through the space between your torso and the floor as far as possible without compromising form.
3. Return to the extended arm position.
4. Perform 10–15 side plank rotations.
5. Repeat on the other side. 

Conclusion

The side plank is an excellent exercise that strengthens the obliques at the sides of the waist. It also increases spinal support, boosts balance and stability, and strengthens the quads and glutes. 
Include the side plank in your core routine. Pair it with exercises such as crunches, the front plank, and hyperextensions to work all areas of the core. We also recommend including ab stretches in your core routine.

Frequently Asked Questions