The Side Plank
The side plank is a simple but effective exercise for core stability and strengthening the entire side of the body. A traditional side plank with straight legs involves not just the obliques, but the shoulder, QL, glutes, and deep abdominal muscles all have to work together to keep the hip high and the torso stable.
Setting up a side plank is tricky for many people though, and getting it wrong it can make the exercise less effective or uncomfortable to perform. Here are some general guidelines:
1. Make sure everything is stacked. The elbow and forearm should be lined up directly under the shoulders, hip over hip, knee over knee, and foot over foot.
2. No folding or sagging at the waist. Engage the glutes and push the hips up and forward so there is a straight line from head to toe.
3. Placing the non-working hand on the hip can help keep everything in good alignment and prevent the torso from rotating.
You can try experimenting with more challenging variations once you can hold a side plank for sets of 30+ seconds comfortably.
The second video is a side plank from the knee with a straight leg lift that challenges the glutes and hips much more than a regular side plank.
The third video is a Copenhagen side plank variation which really targets the adductors and inner thigh muscles, a great option for field and court athletes to help prevent groin and adductor strains.
Give them a try and let me know what you think!