Forget Sit-Ups — This Side Plank Works Your Core Twice as Much!
Side planks are one of the best core exercises you can do without putting pressure on your lower back. Instead of bending or crunching, they stabilize the spine making them ideal for preventing back injuries.
As always, if any movement causes pain or discomfort, stop immediately and consult your medical professional.
How to Perform the Side Plank
- Lie down on one side with your legs stacked together.
- Prop yourself up on your forearm, ensuring your elbow is directly under your shoulder.
- Engage your core muscles.
- While keeping your legs together, lift your hips by pressing through the foot that’s touching the floor.
- Form a straight line from your head to your ankles.
- Hold for 30 seconds, then lower your hips back down.
- Repeat on the other side.
- Complete 3 sets, gradually increasing your hold time as you get stronger.
Benefits of the Side Plank Exercise
- Strengthens the core and oblique muscles
- Reduces the risk of back injuries by improving spinal stability
- Enhances balance and posture
- Requires no equipment just perfect for home workouts
Safety Tips
- Always keep your elbow directly below your shoulder
- Don’t let your hips drop or twist
- If 30 seconds feels too hard, start with 10–15 seconds and build up slowly
- Stop immediately if you feel sharp pain or tingling
Final Thoughts
Side planks are simple, effective, and incredibly powerful for core strength and back protection. Start slow, focus on good form, and make them a regular part of your routine.
Roll onto your side, lift up, and hold strong so your core will thank you!
Want more quick and effective exercises like this? Watch our next video: https://youtu.be/trzOtidX9P8
FAQs
1. How long should I hold a side plank?
A: Start with 10–30 seconds and increase gradually as your strength improves.
2. Which muscles do side planks work?
A: They mainly target your obliques, core stabilizers, hips, and shoulders.
3. Can side planks help with lower back pain?
A: Yes, strengthening your core helps support your spine and reduces strain on your back.
4. Are side planks safe for beginners?
A: Absolutely, beginners can start with knees on the ground for added support.
