Side plank
Muscle worked: Obliques (internal+external)
Side plank is another form of plank, the safest ab workout that can focus on your obliques.
Side plank
- Lie on your side as you support your whole body with your forearms/hands.
Perform for 30-60 seconds each side for 2-3 sets.
Tips: Make sure to form a straight line with your body; do not lift or drop your hip. Keep your elbows below your shoulders.
Side star plank
- Lie on your side as you support your whole body with your forearms/hands.
- Lift one leg up and hold it.
Perform for 30-60 seconds each side for 2-3 sets.
This is an advanced version of a regular side plank.
You can add many other exercises to side plank.
Side plank: knee to elbow
- Lie on your side as you support your whole body with your forearms/hands.
- Bring your knee up toward your elbow and touch it.
Perform for 8-12 reps each side for 2-3 sets.
Side plank: shoulder raise
- Grab a dumbbell in one hand.
- Lie on your side as you support your whole body with your forearms/hands.
- As you keep side plank, perform shoulder raise.
Perform for 8-12 reps each side for 2-3 sets.
Side plank: pullover
- Grab a dumbbell in one hand.
- Lie on your side as you support your whole body with your forearms/hands.
- Bring the dumbbell above your head. At this point, make sure you feel stretched in the back of your shoulder.
Side plank: arm through
- Grab a dumbbell in one hand.
- Lie on your side as you support your whole body with your forearms/hands.
- As you keep side plank, bring the dumbbell under your upper body by twisting torso. At this point, you really have to engage your core not to lose your balance.
Perform for 8-12 reps each side for 2-3 sets.