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How to Do Side Plank – Benefits, Plank Variations

3 sets, 20-30 seconds /day
3 min

Muscles Involved: Ab

Benefits of Side Plank

Plank is an isometric workout and one of the most effective core strengthening exercises. During its performance, you do not make any movements, just keep your body in one position for a while. Yes, it is not easy as one may think. Side plank builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require hips or back movement. It also enhances posture, balance, and flexibility. The main target of side planks is obliques located on your sides.

Side planks not only enhance your physical appearance but also take bad thoughts away. If you perform this exercise on a regular basis and in a proper way, you will notice the brilliant result after three weeks: you will have a beautiful flat belly, strong arms, toned glutes and thighs and healthy back.

How to Do Side Plank

  • Lie on your right side with your legs straight;
  • Put your right elbow on the ground so your body forms a straight line. Extend your left hand at your side;
  • While contracting your abs, raise your left arm and then lower it back during the exercise. Be sure your hips and knees are off the floor;
  • Do it for 15 seconds, then switch sides.

For How long should I do side plank daily?

Hold as long as you can. For beginners, 20-30 seconds will be sufficient, as you get stronger perform the exercise for a minute. Do three sets three-four times a week. You will notice the first visible results after a couple of weeks.


  • Do not allow your hips to arch;
  • Do not forget to breathe during the exercise;
  • Always warm up before exercising, and focus on holding proper form during the exercise;
  • You can perform this exercise on straight arms as well.

Plank Variations

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