Side Plank

Calisthenics / Pilates / Yoga / Intermediate

18 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 00:02:33
    average time
  • 00:20:00
    best time
  • 209
    times logged
  • #32
    popularity rank

Average Sitewide Side Plank Time

  • 00:02:00
    average time
  • 00:20:00
    best time
  • 144
    times logged
  • #38
    popularity rank

Average Male Side Plank Time

  • 00:00:47
    average time
  • 00:03:35
    best time
  • 29
    times logged
  • #25
    popularity rank

Average Female Side Plank Time

How to do the Side Plank:

Muscles Worked

Abs secondary Glutes secondary Obliques primary Muscles diagram

Details

The side plank is a calisthenics, pilates, and yoga exercise that primarily targets the obliques and to a lesser degree also targets the abs and glutes ...more

The side plank is a calisthenics, pilates, and yoga exercise that primarily targets the obliques and to a lesser degree also targets the abs and glutes.

The only side plank equipment that you really need is the following: exercise mat. There are however many different side plank variations that you can try out that may require different types of side plank equipment or maye even require no equipment at all.

Learning proper side plank form is easy with the step by step side plank instructions, side plank tips, and the instructional side plank technique video on this page. The side plank is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the side plank video, learn how to do the side plank, and then be sure and browse through the side plank workouts on our workout plans page!

Tips

  1. Brace your core as if you were about to be punched in the gut.
  2. Breathe deeply while keeping your core tight.
  3. Do not let your hips sag. This is very important.

Variations

  1. While in a side plank, raise your top leg up and swing back and forth. This variation is called a plyometric side plank.
  2. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
  3. While in a side plank, roll inward into a traditional plank with your weight resting on both your elbows and forearms. Hold each position for 5 seconds.

Other Names

  • Side Bridge

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

18 Reviews

  • Wapow
    over 3 years ago
    #

    This is a good one - can really feel it in the obliques! Hand in the air for balance!

  • WilliamJBrown
    over 2 years ago
    #

    Good exercise. Takes a bit of getting used to as far as balance is concerned.

  • eodeiterhipo
    4 months ago
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    From The


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    Many individuals prefer to surf at a location and definitely examine goods they are interested on purchasing first of all hand.In cases like this, some good obsessed about Kohl's website are likewise sold from their retailer, so a possible client could potentially see a store, examine an supplement and get it's digital counterpart on the web at ones own website.Bare in view that Kohls may not be able you can sell organic the same low fees on products at their own stores simply because what you can get from his or her's website.Even though some merchants should price match to the websites, its not all do, so never assume you could walk perfectly into a store and they're going to honor their website fees.In a lot of companies, their web site's inventory and also pricing building is mastered differently when they may not be incurring the equivalent expenses like a offline outlet can be, so their income could be very different.



    If you are searching for obtaining the discount when shopping at Kohl's internet site, keep in view discounts may be not stackable, meaning it's hard to use more the other per order and may not be combine them all with other bargains, coupons, revenue, etc.That is pretty usual place amongst secure password manager stores.Kohl's coupons can be quite a dollar based upon, meaning you should save the specified dollar amount per order in the event you order absolute is earlier a stipulated amount, or it will be a percent off the purchase once you meet their requirement and even or stipulations.



    Remember which Kohls isn't really the sole online shop to benefit from promotions via voucher codes and low cost links.Many stores by having a web presence benefit from offering their customers hidden treasures like the ones earlier mentioned they just may not in bare site and will take a touch of searching on your own favorite search engine to learn about your price cut.Whether or perhaps not you will find any offers can be found at the time you can be shopping is choice, the client, to learn about.

Equipment Needed

Tips

  1. Brace your core as if you were about to be punched in the gut.
  2. Breathe deeply while keeping your core tight.
  3. Do not let your hips sag. This is very important.

Variations

  1. While in a side plank, raise your top leg up and swing back and forth. This variation is called a plyometric side plank.
  2. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on your knees rather than your feet.
  3. While in a side plank, roll inward into a traditional plank with your weight resting on both your elbows and forearms. Hold each position for 5 seconds.

Other Names

  • Side Bridge

Types

  • Force Type: N/A
  • Mechanics Type: Isolation