Static Side Plank

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Static Side Plank

Static side plank exercise (also known as side holds or side bridge) is an isometric core strength exercise that involves maintaining one position for an extended period of time. Similair to a regular planks exercise on forearms. Static side plank works your abs, lower back, glutes, hips and shoulders.

Side planking helps to strengthen both sides of stomach without adding size to them. This ab and core exercise improves posture, endurance and developes core stability that will improve your sports and everyday performance.

Main Target: Obliques
Equipment needed: none

How To Do a Side Plank Exercise Correctly

Follow the steps below to perform this ab exercise with a correct form.

Step 1: Get In a Starting Position

Lay on your side and rest on your forearm. Keep your legs straight and your feet in 90 degree angle placed one upon the other.

Brace your core by contracting your abs and raise your hips until your body forms a straight line from your ankles to your hip and shoulder. Keep your head in line with your body. Your elbow should be right under your shoulder and your forearm pressed against the floor.

Step 2: Hold The Position

Hold the position for the prescribed amount of time or as long as you can without allowing your hips to drop or drift backward. Breath deeply throughout the whole exercise. Then slowly lower your hips, switch sides and repeat the exercise on the other side.

Always carry out the exercise on both sides for the exact amount of time. For this reason it’s advisable to start the exercise on your weaker side to set the time bar.

If you are a beginniner and haven’t done this exercise try to hold the position for 15-30 seconds first. Then try to work your way up to at least 60 and more seconds.

Modify the Difficulty

To make static side plank ab exercise slightly harder raise straight arm and/or upper leg toward the ceiling. To make the exercise more harder place your feet on an unstable platform. To make the exercise even more harder put your forearm on an unstable platform as well. Also you can place a dumbbell or any other extra weight on your hips to incrase the difficulty.

To make the static side plank exercise a bit lighter try to place one foot behind the other to create more support. Or bend your legs and lie on your knees.

Extra Tips For the Perfect Static Side Plank:

  • Look straight ahead.
  • Perform the exercise in front of a mirror to see your form.
  • When your form begins to suffer, terminate the exercise.
  • If you experience lower back or excessive shoulder pain, stop.

Common Mistakes:

  • elbow not aligned directly below the shoulder.
  • loading body weight on your shoulder and arm.
  • arching and rounding the back.
  • drifting your butt backwards.

Side Plank Video Demonstration

About Matiss Bartulis

Sweets and pizza addict. Online and real-life fitness coach. Author of the "From Fat To Six Pack" E-mail training course. You can find him on Google+ and Facebook.