Side Plank (VERSION 2) (female)

Side Plank demonstration gif

Instructions:

  • 1Lie on your side with your elbow directly under your shoulder
  • 2Lift your hips off the ground to bring your body in a straight line
  • 3Hold this position for as long as you can
  • 4Slowly lower your hips back to the ground
  • 5Repeat on the other side

Tips:

  • Make sure your elbow is under your shoulder to avoid strain
  • Keep your body in a straight line throughout the exercise
  • Breathe normally while holding the position
  • Engage your core and glutes while lifting your hip

Mastering the Side Plank: A Comprehensive Guide

The side plank is an exceptional exercise that targets the waist, specifically enhancing strength in the gluteus medius and obliques. This bodyweight exercise is versatile and can be adapted to suit various fitness levels, making it a perfect addition to any workout routine.

Muscles Worked During Side Plank

When performing the side plank, the primary muscles engaged are:

  • Gluteus Medius: Essential for hip stabilization.
  • Obliques: Crucial for lateral flexion and stability of the core.

In addition to these main muscles, various modifications and variations, such as side plank dips, side plank crunches, and side plank rotations, can further activate other muscle groups and increase the intensity of your workout.

Tips for Performing the Side Plank

  1. Start with proper form: Ensure that your elbow is directly beneath your shoulder and your body forms a straight line from head to feet.
  2. Engage your core: Maintain tightness in your abdominal muscles to prevent sagging of the hips.
  3. Modify as needed: If a full side plank is challenging, consider starting on your knees or using a wall for support.

Exploring Side Plank Variations

To keep your routine interesting and challenging, consider incorporating variations like:

  • Side Plank Leg Lift: This adds an extra challenge by lifting the top leg.
  • Side Plank with Hip Abduction: Focuses on the outer glute and increases hip mobility.
  • Side Plank Clamshell: Engages the hip flexors while maintaining balance.

Integrating these variations not only targets different muscle groups but also enhances overall core stability and strength.

Conclusion

The side plank is more than just a static hold; it’s an essential exercise for improving core strength and stability. Whether you’re a beginner or looking to enhance your routine, mastering the side plank can yield substantial benefits for your fitness journey. Incorporate this exercise into your workouts and enjoy the powerful impact it has on your waist and overall strength.

Side Plank Muscles Worked

Arms

Back

Core

Legs