Side Plank Exercise: Form, Benefits, and Variations for Core Stability

How to do side by side planks?

While "side by side planks" is not a standard exercise term, it commonly refers to the practice of performing the side plank exercise on both the left and right sides to develop balanced core strength and stability across the transverse and frontal planes.

Understanding the Side Plank

The side plank, also known as the lateral plank, is a highly effective core exercise that primarily targets the muscles responsible for anti-lateral flexion and rotational stability. Unlike the traditional front plank which emphasizes the rectus abdominis and transverse abdominis for anti-extension, the side plank focuses on the lateral core musculature.

• Primary Muscles Engaged:
  • Obliques (Internal and External): Crucial for resisting lateral flexion and rotation.
  • Quadratus Lumborum (QL): A deep abdominal muscle that helps stabilize the spine in the frontal plane.
  • Gluteus Medius and Minimus: These hip abductors contribute to hip stability and prevent the hips from dropping.
  • Adductor Muscles: Engaged to maintain leg alignment.
  • Scapular Stabilizers: Muscles around the shoulder blade (e.g., serratus anterior) work to support the upper body.
• Benefits:
  • Enhanced Core Stability: Improves the ability to resist lateral forces, crucial for everyday movements and athletic performance.
  • Spinal Health: Strengthens muscles that protect the lumbar spine from excessive side bending.
  • Improved Posture: Contributes to a more upright posture by strengthening the lateral core.
  • Injury Prevention: Reduces the risk of lower back pain and injuries by building robust core support.
  • Better Balance and Coordination: Directly translates to improved balance by strengthening key stabilizing muscles.

Step-by-Step Guide: Performing the Side Plank

Executing the side plank with proper form is critical to maximize its benefits and minimize injury risk.

• Starting Position:
  • Lie on your side on a mat, with your body in a straight line from head to heels.
  • Place your bottom elbow directly beneath your shoulder, with your forearm flat on the ground and fingers pointing forward. Ensure your elbow is at a 90-degree angle.
  • Stack your feet one on top of the other. For increased stability, you can place your top foot slightly in front of your bottom foot.
• Execution:
  • Engage your core muscles by drawing your navel towards your spine.
  • Exhale and lift your hips off the ground until your body forms a straight line from your head to your heels. Avoid letting your hips sag or pike up too high.
  • Keep your neck in a neutral position, looking straight ahead or slightly down.
  • Ensure your shoulders are stacked directly above each other, and avoid letting your top shoulder roll forward.
  • Maintain a steady, controlled breath throughout the hold.
  • Hold this position for the desired duration, focusing on maintaining perfect alignment.
  • Gently lower your hips back to the starting position.
• Common Mistakes to Avoid:
  • Sagging Hips: Allowing your hips to drop towards the floor indicates insufficient core engagement.
  • Piking Hips: Raising your hips too high creates an inverted "V" shape, reducing the load on the obliques.
  • Shoulder Collapse: Letting your shoulder shrug up towards your ear or collapsing into the joint. Actively push away from the floor through your forearm.
  • Head Dropping/Craning: Maintain a neutral spine, including your neck.
  • Rotating Torso: Keep your chest facing forward, not rotating towards the floor or ceiling.

Side Plank Variations and Progressions

To accommodate different fitness levels and provide progressive overload, various side plank modifications exist.

• Easier Variations:
  • Bent Knee Side Plank: Bend your knees to 90 degrees, keeping your hips, knees, and ankles aligned. Lift your hips, pivoting on your knees and forearms. This reduces the lever arm and makes the exercise less demanding.
  • Hand Support Side Plank: Instead of resting on your forearm, place your hand flat on the ground directly under your shoulder, with your arm straight. This provides a larger base of support.
• Progressions:
  • Side Plank with Leg Raise: While in a stable side plank, slowly raise your top leg towards the ceiling, maintaining core stability and avoiding hip drop.
  • Side Plank Hip Dips: From a perfect side plank, slowly lower your hips a few inches towards the floor, then lift them back up to the starting straight line.
  • Side Plank with Arm Reach/Rotation: Extend your top arm towards the ceiling, or thread it under your body for a rotational challenge.
  • Stability Ball Side Plank: Place your feet on a stability ball, increasing the instability and challenging your core more intensely.

Integrating Side Planks into Your Routine

For balanced core development, it is essential to perform side planks on both the left and right sides.

• Sets and Duration: Aim for 2-4 sets, holding each side for 20-60 seconds. The duration should be challenging but allow for perfect form throughout. As you get stronger, increase the hold time.
• Frequency: Incorporate side planks into your routine 2-4 times per week, allowing for adequate recovery between sessions.
• Placement: Side planks can be performed as part of a dedicated core workout, integrated into a full-body strength routine, or used as a warm-up or cool-down component.
• Bilateral Training: Always perform the exercise equally on both sides (e.g., 30 seconds on the left, then 30 seconds on the right) to prevent muscular imbalances.

When to Consult a Professional

While the side plank is a highly beneficial exercise, certain situations warrant professional guidance:

• Persistent Pain: If you experience any sharp or lingering pain in your back, shoulder, or hips during or after performing side planks, discontinue the exercise and consult a physical therapist or medical professional.
• Pre-existing Conditions: Individuals with spinal conditions, shoulder injuries, or chronic pain should consult a healthcare provider or a certified exercise professional before attempting side planks.
• Difficulty with Form: If you consistently struggle to maintain proper form despite trying modifications, seek guidance from a qualified personal trainer or kinesiologist. They can assess your movement patterns and provide personalized cues.