Bodyweight Side Plank

Instructions for proper form

Start by lying on your side with your legs extended. Align your body in a straight line from head to heels. Rest your forearm on the floor, elbow directly beneath your shoulder, and stack your feet on top of each other. Engage your core and lift your hips off the ground to form a straight line from head to feet. Hold this position for the desired amount of time, keeping your body straight and avoiding any sagging or arching in your back.

Common mistakes to avoid

Avoid letting your hips sag or lift too high. Ensure your elbow is directly below your shoulder to prevent shoulder strain. Don’t rotate your torso forward or backward. Maintain a straight line from head to feet.

Benefits

Specific benefits of the exercise

The Bodyweight Side Plank strengthens the obliques and improves lateral stability of the core, which is essential for overall stability and balance.

Expected results and timeframe

With consistent practice, you can expect improved core strength and stability within 4-6 weeks. Increased muscle endurance may also be noticed, allowing you to hold the plank for longer periods..

Who this exercise is best for

This exercise is best for beginners looking to build core strength, athletes needing improved stability for sports, and anyone wanting to enhance their overall functional movement.

Scientific studies supporting its effectiveness

Multiple studies have shown that side planks are effective in strengthening the obliques and the entire core musculature, promoting better postural control and reduction in the risk of lower back pain.

Variations

Beginner modifications

For easier execution, perform the side plank with your bottom knee on the ground for extra support.

Advanced progressions

To progress, try raising your top leg or arm while holding the side plank, or hold a weight in the top hand to increase difficulty.

Integrations

Complementary exercises

Complement the side plank with exercises like planks, bird-dogs, and bicycle crunches for a comprehensive core workout.

Super set recommendations

Super set the Bodyweight Side Plank with traditional planks or Russian twists for an enhanced ab workout that challenges multiple aspects of your core.

Sample workout routines

Incorporate the side plank into a 30-minute core workout: 3 sets of 30 seconds side plank, followed by 3 sets of 15-20 bicycle crunches, 3 sets of 30 seconds front plank.

Exercise combinations

Combine the side plank with exercises targeting different muscle groups, such as squats or push-ups, to create a balanced full-body routine.

Best time to do this exercise in your workout

The best time to do the Bodyweight Side Plank is during the core section of your workout, ideally after performing compound movements but before any cardio.