Build stronger core: The ultimate guide to side plank variations
What's the story
Strengthening the core is crucial for fitness and stability.
One of the best ways to target these muscles is through side plank exercises.
These dynamic moves not only activate the obliques but also improve balance and coordination.
Adding various side plank exercises to your routine can improve core strength, resulting in better posture and lower chances of injury.
Here are five dynamic side plank exercises that can give you a stronger core.
Basic hold
Classic side plank hold
The classic side plank hold is a quintessential exercise that works the obliques and stabilizes the entire core.
Lie on your side, stack your feet, lift your hips off the ground and support yourself on one forearm.
Keep your body in a straight line from head to heels, engaging your abdominal muscles throughout the hold.
This exercise builds endurance in your core muscles.
Hip dips
Side plank with hip dips
Adding hip dips to the side plank makes it more intense by introducing movement to the static hold.
Start in a regular side plank position, then slowly lower your hips towards the floor, without touching it, before lifting them back up to meet with your body again.
This engages more muscle fibers in the obliques and boosts overall strength.
Rotation move
Rotational side plank
The rotational side plank adds a twist to the game, challenging balance and co-ordination while engaging deeper levels of abdominal muscles.
From a normal side plank position, twist your torso towards the floor as you thread one arm underneath you before bringing it back up towards ceiling level again.
This twisting activates various parts in every repetition cycle, effectively strengthening multiple areas at once.
Elevated moves
Elevated side plank variations
Elevating either feet or hands during any variation makes it more difficult, thanks to added instability.
This means more engagement from supporting musculature around joints involved, like shoulders or ankles depending upon which part is elevated respectively.
Try placing a foot onto a bench or chair if looking to increase the challenge further still.