How you can Perform a Side Plank

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I hate planks. No, not because they are a bad exercise for your abs but because they are too easy of an exercise for your abs and most people make them a staple of their ab workouts. Just like anything else, if you want to see good results you have to be willing to put in the hard work to see them. Doing sub maximal ab exercises that do not challenge you enough (like a plank done for more than 1-2 minutes) are ultimately making your core weaker and not helping you in your quest to etch in that ripped six pack..
In this video, I show you many more variations of a standard plank that will help you much more than the classic plank exercise. Here you will see how to get much needed hip strengthening as well as a more functionally rugged core capable of handling the more common real world stresses thrown its way than if you had done nothing but static planks alone..
The key to making this ab staple better is to make it more challenging. As I said, if you can hold a standard plank or side plank for a minute or longer then you need to seriously consider an upgrade to the difficulty of the movement. The side plank is a great place to start since you can work on your all important lateral trunk and pillar strength while still hitting the key components of effective ab training like anti-rotation and stability..
The thread the needle variation is one where you are moving your top primary on a bottom that does not move much. The advantage here is that you need to stabilize from below while the top is much more mobile. With the abs squarely in the middle and being asked to control the extra rotation, you are getting more from the exercise than with static holding planks..
Beyond that you can turn this exercise into a powerful hip strengthener as well. By getting into the side plank position and lifting your lower leg you are instantly creating a high demand on the strength of the hip adductors the top leg. The opposite is true if you lift your top leg. The abductors on the outside of the hip are called on to be strong enough to hold your hips off the ground during the entire movement..
Finally, shoulder stability is greatly improved by doing this variations of the standard plank as you need to dynamically control your body against gravity while approximating the shoulder joint for stability. This is exceptionally true if you have a torn labrum and need to work more on improving the stability of your shoulder joint..
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Three variations of the classic side plank. How to start, and exactly how to progress no matter what level you are. Tightens and tones the obliques and engages the entire core. Great results!

This video describes how to do a side plank..
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Side planks are a key part of just about every core workout, but do you know how to do them the right way? Trainer Charlee Atkins shows us how to correct common mistakes people make when they’re doing the infamous side plank and modifications you can make to perfect it! Watch to up your side plank game and optimize your workouts! #sideplank #therightway #wellandgood.
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Learn how to do the side plank with this Get Exercise Confident video. This step-by-step guide will cover the key areas of technique and then teach you the most common mistakes to look out for..
Muscles worked: The side plank is an excellent exercise for working your core, in particular your transversus abdominis muscle (the muscle to the side of your abs)..
Benefits: This is a great exercise for strengthening your core and improving your posture.

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So I’m going to demonstrate how to do a side plank. So there are a couple ways you can do a side plank. I’m going to start with the basic, I wouldn’t say regression but, this is good for beginners. Number one your elbow has to be completely under your shoulder. You want to make sure your alignment is always intact..
Your elbow should be right under your shoulder. Okay you’re keeping your arms flat like this, your hand flat like this. Now, for a beginner you can keep your knees on the ground, you can stack your legs like so and you’re going to lift from your hips. You can either keep your hand on your hip like this, or you can raise your arm up to the sky. Now, this can be challenging for a lot of people, this alone. You want to make sure you squeezing from your glutes. You want to make sure that hips are going up to the sky as much as you can, as if somebody had a string around your hips and they were pulling you up. Now, you’re going to hold this for 30 seconds or one minute. If you find that to be too easy you can go into a normal side plank. Couple of ways you can do this..
Again, your shoulder under your elbow or your elbow under your shoulder, feet stacked and you can lift from here, your hand can stay on your hip or you can put your arm up like that. Again, you want to make sure that your hips are going up to the sky you’re very active in this. I don’t want to see you down here like this. Your hips should be up the whole time your squeezing your glutes. If you want you can also do it as you would in yoga on your hand..
This is just more shoulder and leaning on your forearm is more core.  Now, an even more harder version, more difficult version would be to go back to your forearms come up, you can do variations with your arms to make this more challenging. So you could reach underneath you, come back up, reach underneath you, come back up let’s stay for ten reps. You can come up and down with your hips or you could do something called a starfish side plank, and hold that guy. And, that’s how you do a side plank.

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Now I’m going to demonstrate how to do a side plank, and the best way to start doing that, is to lie on your side. You’re going to keep your arm at a 90 degree angle, so you’re resting primarily most of your weight, obviously in your core, underneath your hips and your obliques. But you’re putting the pressure along here down on the floor on your wrist and your elbow, trying not to put a lot of pressure in the shoulder. That’s very important. Okay. And what I want to do is I lift up. Try to overlap your legs..
You could also do it where it’s a little easier version, where your one leg is flat on the floor for balance. This would be the harder version where you’re overlapping your legs. And then you’re just going to shoot that hip high in the sky, keeping the chest high. Don’t lean forward; keep the chest and nice and high, and extend that arm straight up to the ceiling. Notice I have my bottom one out at a 90 degree angle, my hip is high in the sky, and I’m lifting that left arm straight up in the air. And you want to hold this. It’s more of like a yoga position, more of a Pilates movement, and it’s about strengthening the core here. So it’s not a lot of movement. You’re just holding this position for a certain amount of time. You could start with 30 seconds, and you could try and to progress to a minute..
And you’re just going to breathe naturally, as you’re holding this position, keeping that chest opened up. You’re going to lower, and obviously you want to do both sides because it’s a side plank, you have to do both sides. So I’m not going to demonstrate that but you want to do both sides, the same way you did on the first side. And that’s how you do a side plank.