Slim Your Waist And Sculpt A Strong Defined Core With 6 Side Plank Variations

If a Side Plank variation isn’t part of your regular core workout routine, you’re missing out on one of the most effective and safest core strengthening exercises. The Side Plank primarily strengthens the obliques, which are located next to your abs on both sides of your body. However, this is a full-body exercise that also trains the muscles in your hips, chest, and shoulders.

Although there’s no moving in the Side Plank, it increases your durability and makes you a better athlete. A more stable and stiffer core is better able to transfer energy between your lower and upper body. Side Planks will improve the looks of your obliques if that’s what you’re going for.

Below are Six Side Plank variations in the order of increasing difficulty. Your current core strength will determine how long or for how many reps you can perform these moves. As a general guideline, start with 3 sets of 30 seconds or 10 reps.

1. Bent-Knee Side Plank:

How to:

Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body.
Bend your knees to 90 degrees and stack your feet on top of each other.
Place your top hand on your hip.
Drive your hips up to form a straight line with your body from head to knees. Tighten your abs, glutes and quads.
Hold this position.
Repeat on your opposite side.

2. Side Plank:

How to:

Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body.
Position your top foot on the ground in front of your bottom foot.
Place your top hand on your hip.
Drive your hips up to form a straight line with your body from head to toe.
Tighten your abs, glutes and quads.
Hold this position.
Repeat on your opposite side.

3. Hip Dip Side Plank:

How to:

Lie on your side with your bottom hand on the ground underneath your shoulder.
Position your top foot on the ground in front of your bottom foot.
Place your top hand on your hip.
Drive your hips up to form a straight line with your body from head to toe.
Tighten your abs, glutes and quads.
Hold this position.
Repeat on your opposite side.

4. Side Plank With Leg Lift:

How to:

Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body.
Stack your feet together and place your top hand on your hip.
Drive your hips up to form a straight line with your body from head to toe.
Tighten your abs, glutes and quads.
Raise your top leg into the air as far as the range of motion allows.
Hold this position.
Repeat on your opposite side.

5. Side Plank Knee to Elbow Crunch:

How to:

Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body.
Stack your feet together and place your top hand on your hip.
Drive your hips up to form a straight line with your body from head to toe.
Tighten your abs, glutes and quads.
Raise your top leg into the air as far as the range of motion allows and extend your top arm overhead.
Bring your top knee to your top elbow without moving your torso.
Extend your leg and arm to return to the starting position.
Perform 10 reps.
Repeat on your opposite side.

6. Side Plank Rotations:

How to:

Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body.
Position your top foot on the ground in front of your bottom foot.
Raise your top arm vertically to form a T with your upper body.
Drive your hips up to form a straight line with your body from head to toe.
Tighten your abs, glutes and quads.
Keeping your core tight, rotate your torso and place your opposite elbow on the ground to assume a Side Plank position on your opposite side.
Continue in an alternating fashion.