Video:  Side Planks

Side planks are an excellent exercise for strengthening the core, improving balance, and enhancing overall fitness. They are a versatile exercise that can be modified to suit all fitness levels, from beginners to experienced athletes. This guide will provide you with a comprehensive overview of side planks, including their benefits, how to perform them correctly, and variations to challenge yourself.

Benefits of Side Planks

Side planks offer a wide range of benefits, including:

  • Strengthening the core: Side planks engage the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum. These muscles are essential for supporting the spine, maintaining good posture, and preventing back pain.

  • Improving balance: Side planks challenge your balance and stability, as you must maintain a straight line from your head to your heels while balancing on one arm. This can help improve your overall balance and coordination.

  • Enhancing overall fitness: Side planks are an effective exercise for improving overall fitness. They work multiple muscle groups simultaneously and elevate your heart rate, making them a great addition to any workout routine.

How to Perform Side Planks Correctly

To perform side planks correctly, follow these steps:

  1. Lie on your side with your forearm on the ground, elbow directly under your shoulder.

  2. Stack your feet and toes, keeping your legs straight.

  3. Engage your core muscles and lift your hips off the ground, forming a straight line from head to heels.

  4. Hold for 30-60 seconds, or as long as you can maintain proper form.

  5. Repeat on the other side.

Tips for Beginners

If you are new to side planks, here are a few tips to help you get started:

  • Start with shorter holds and gradually increase the duration as you get stronger.

  • Bend your knees slightly if needed to maintain proper form.

  • Use a pillow or rolled-up towel under your forearm for added support.

Variations to Challenge Yourself

Once you have mastered the basic side plank, you can challenge yourself with variations such as:

  • Reverse side plank: This variation targets the opposite side of the core.

  • Starfish plank: This variation challenges your balance by extending your arms and legs overhead.

  • Plank with leg raises: This variation adds an extra challenge for your core and legs.

  • Plank with arm circles: This variation adds a rotational movement to the exercise, further challenging your core stability.


Side planks are a simple yet effective exercise that can provide a wide range of benefits. By incorporating side planks into your workout routine, you can strengthen your core, improve balance, and enhance overall fitness. Remember to start with proper form and gradually increase the intensity as you get stronger. With consistent practice, you can achieve your fitness goals and improve your overall health.

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