Following on from last month’s article on Plank training, this month we are focusing on the Side Plank and three variations of it.

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Where the Plank focused mainly on the abdominals, the Side Plank focuses on the obliques (the muscles that are located on the sides of the midsection of the abdomen). Training this muscle will strengthen the core and also plays an important role in averting back pain.

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The Side Plank can be as easy or as hard as you want to make it. It is an isometric core strength exercise that involves maintaining a position for the desired amount of time.

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By varying the duration of each Side Plank, the workout below can be adjusted to suit all levels of fitness. Perform all 3 of the Plank variations back to back for the desired amount of time before resting for 30 seconds.

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If you want to see a notable difference, perform 2 – 3 times a week. If you wanted to take the exercise up a notch from the isometric exercises described below, you can raise and lower the hips to increase the burn!

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Side Plank Workout

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Warm Up

l5 minute jog on the spot

l5 minute mobilisation exercises

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Workout

A1: Side Plank

A2: Full Side Plank

A3: Full Side Plank With Leg Lift

Rest: 30 seconds

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A1: Side Plank

A2: Full Side Plank

A3: Full Side Plank With Leg Lift

Rest: 30 seconds

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A1: Side Plank

A2: Full Side Plank

A3: Full Side Plank With Leg Lift

Rest: 30 seconds

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A1: Side Plank

A2: Full Side Plank

A3: Full Side Plank With Leg Lift

Rest: 30 seconds

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A1: Side Plank

A2: Full Side Plank

A3: Full Side Plank With Leg Lift

Rest: 30 seconds

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Cool Down

l5 minute jog on the spot

l5 minute static stretches

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Training Guidelines

Intensity: Moderate – High

Duration: Beginner 30 seconds Intermediate: 45 seconds
Advanced: 60 seconds

Rest Between Sets: 30 seconds

Frequency: (per week): 2-3

Method: Isometric training

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Side Plank

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Target Muscle Groups

Primary: Obliques

Secondary: Abdominals, Deltoids

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Steps:

1. Lie on your side, with your legs straight and feet together. Rest on the forearm of your lower arm, with your elbow directly under your shoulder and your other arm by your side.
2. Engage your abdominals and look straight ahead. Maintain a straight line with your head, neck and body. Push down through your forearm and feet, to raise your hips off the floor and your legs are straight.
3. Continue the movement, holding the position for the desired length of time. Release the tension slowly. Repeat, alternating sides.
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Full Side Plank

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Target Muscle Groups

Primary: Obliques

Secondary: Abdominals, Deltoids, Triceps

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Steps:

1. Lie on your side with your legs straight and feet together. Straighten your lower arm, with your hand directly under your shoulder and rest your other arm by your side.
2. Engage your abdomi- nals. Maintain a straight line with your head, neck and body as you push down through your lower hand and feet, to raise your body up until your legs are straight.
3. Continue the movement, holding the position for the desired length of time. Release the tension slowly. Repeat, then alternate sides.

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Full Side Plank with Leg Lift

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Target Muscle Groups

Primary: Obliques

Secondary: Abdominals, Deltoids, Triceps, Quadriceps

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Steps:

1. Assume a full side plank with straight arm position.
2. Maintain a straight line with your head, neck and body, as you push down through your arm and feet, to lift your body up until your arms and legs are straight.
3. Lift the upper leg up inline with your hips, keeping the rest of your body still.
4. Continue the movement, holding the position for the desired length of time. Release the tension slowly. Repeat, then alternate sides.