How to do a Side Plank: Step-By-Step & Video

Side Plank is a variation of the elbow plank, and like the basic elbow plank the side plank works a variety of muscles: Transversus Abdominis, Obliques Gluteus Medius, Gluteus Minimus, as well as your Hips. 

Side Plank Modifications

Based on your Fitness Level

• Beginner: Body Weight
• Intermediate: Using a dumbbell raise your top arm not on the ground straight up above your shoulder and hold for the duration of the plank.
• Expert: Add the dumbbell and also raise your outer leg about 8 inches holding both your arm and leg up for the duration of the plank.

Step-By-Step Instructions to Complete A Side Plank:

1. Start on your side with your feet together and one forearm directly below your shoulder, facing forward.
2. Contract your core and raise your hips until your body is in a straight line from head to feet.
3. Hold the position without letting your hips drop for the allotted time for each set.

Hold Side Plank for Time.

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