The Benefits of a Side Plank and How to Do It Safely

Hello Ziddis! Are you “Team Planks” or “Team Side Planks”? The side plank is one of those simple exercises that actually deliver serious results. While it seems like this exercise is targeting your obliques, aka side abs, it is also challenging your shoulders, hips and core stability. If you are aiming for a stronger core, better posture or improved balance, you must know more and include this exercise in your workout routine.

Why are Side Planks Popular?

Side planks are usually done to train your core functionally by resisting your movement rather than creating it. Unlike crunches, they teach your body to stabilise the spine and prepare you for daily activities, not just your fitness goals. Here are some reasons why people believe side planks would help them:

• They are functional
• They are low in impact but highly effective
• They create strong muscle activation
• They do not put strain on your back as compared to many other ab exercises
• Side plank variations can activate 50–70% of maximum muscle contraction, which is considered effective for strengthening

Benefits of side planks

Now that you know that side planks could be the best bet in your fitness journey, let’s help you understand the benefits of side planks:

• Helps build stronger obliques
• Improves your core stability
• Improves your balance
• Your body learns to control rotational forces
• Great to build athletic strength
• A strong core can reduce strain on the lower back and knees.
• Research shows that core strengthening is linked to lower back pain
• Side planks improve your posture
• They keep your spine aligned
• Helps prevent slouching
• Side planks engage multiple muscle groups simultaneously, including abs, back, and hips

Side Plank Hip Dips

Hip and dips sounds like some dance move, right? Well, it is just as fun. Here is how you can do this move to add more movement and intensity to your side planks.

Steps to do it:

• Start in your regular side plank position
• Slowly lower your hip towards the floor
• Lift it back up using your lower back
• Swaddle between sides using your oblique strength
• Feel the stretch in your sides and core
• Repeat on loop
• Pro tip: Do it while playing your favourite chatpate workout songs.

Here’s why it works:

• It adds eccentric and concentric movement, not just to test your holding capacity
• It increases muscle engagement and helps burn more calories than a normal plank
• Builds endurance
• It is like static strength training.

Side Plank Position and Rotation

Correct side plank position

• Elbow directly under the shoulder
• Body in a straight line (head → heels)
• Core engaged, hips lifted
• Avoid collapsing or twisting

Maintaining a neutral spine is key. Your core should resist gravity, pulling your hips down.

Side Plank Rotation

This advanced variation adds a twist:

• From the side plank, extend the top arm upward
• Rotate your torso and thread your arm under your body
• Return to the starting position

Safety Tips for Effective Side Planks

Better safe than sorry side planks edition is here:

• Do not let your hips sag because that can strain your lower back
• Start with a knees-down modification
• Keep your neck in a neutral position, not to look upwards or downwards, but straight forward.
• Stop if and when you feel pain or discomfort
• Increase your hold time or add more movement gradually, not all at once.
• Make sure you wear comfy gym t-shirts so that your range of motion is not restricted.

Read Also: How to Do a Plank With 4 Variations: Position & Form

Takeaway

The side plank is more than just a core exercise. It’s a full-body stability builder. It strengthens your obliques, improves balance, and protects your spine when done correctly. Start with the basic position, then progress to hip dips and rotations for better results. If your goal is fat loss + toning, then this fits perfectly into your routine. Just pair it with consistent movement and a solid diet for visible results.