Side Plank Exercise

The side plank is a foundational exercise in core training, originating from physical therapy and functional fitness practices to improve lateral stability and strengthen the oblique muscles. Its development was heavily influenced by the growing understanding of core stability in the late 20th century, as researchers and practitioners sought exercises to prevent and rehabilitate lower back pain. The side plank became a key component in this effort, offering a safe and effective way to engage the deep core muscles without placing excessive strain on the spine. Dr. Stuart McGill, a renowned spine biomechanics expert, further popularized the side plank by including it in his "Big Three" core stability exercises for spinal health.

Purpose: Improves strength and stability throughout the core, helping to ease back pain and instability.

Target Areas: Obliques, transverse abdominis, shoulders, hips, and lower back.

Instructions:

1. Lie on your side with your legs extended and stacked on top of each other. Position your elbow directly under your shoulder, forming a 90-degree angle, and keep your forearm flat on the ground. Engage your core and keep your body in a straight line from head to heels.

2. Lift your hips off the ground, supporting your body weight on your forearm and the edge of your bottom foot. Keep your top arm resting on your hip or extend it upward for added balance. Hold this position, ensuring your body stays aligned and your core remains engaged, for 20–60 seconds. 

3. Lower your hips back to the ground with control and switch sides.

   
   

Tips:

• Keep your elbow directly under your shoulder to avoid strain.

• Engage your core to prevent sagging or arching in the lower back.

• Avoid letting your hips drop; maintain a straight line from head to heels.

• If you are unable to hold the position with your legs straight, bend your knees so that your lower legs are behind you and support yourself on your forearm and bottom knee.

Who Should Do the Side Plank?

The Side Plank is an effective exercise for strengthening the core and improving overall stability. It is ideal for:

• Athletes: Especially those in sports requiring rotational movement, balance, and stability (e.g., tennis, golf, soccer).

• Individuals with Poor Core Stability: A great exercise for improving core strength, which can support better posture and overall function.

• People with Back Pain (Under Supervision): Strengthening the obliques and stabilizing the core can help alleviate lower back discomfort by providing more support for the spine.

• Those Looking to Improve Balance and Coordination: The side plank challenges the body’s ability to stay stable and improves balance.

• Beginners Looking for Core Strength: The side plank can be modified with knee support for beginners, making it a great way to build core strength over time.

• People Interested in Full-Body Strength: While it primarily targets the obliques, the side plank also engages the shoulders, glutes, and legs, making it a full-body stability exercise.

Who Should Avoid or Modify the Side Plank?

While generally safe, some individuals should modify or avoid the side plank:

• People with Shoulder or Wrist Injuries: The side plank requires significant shoulder and wrist stability. If either joint is injured, the exercise should be avoided or modified (e.g., performing it on the forearm or with the knees on the ground).

• Individuals with Severe Lower Back Pain: Those with active herniated discs, severe spinal instability, or acute back pain should avoid side planks until cleared by a healthcare provider.

• Pregnant Women (Later Stages): While side planks can be safe during early pregnancy, they may be uncomfortable or unsafe in later stages, especially for women with diastasis recti (separation of the abdominal muscles).

• Those with Hip or Pelvic Injuries: The side plank puts pressure on the hips, so individuals with hip fractures, severe hip arthritis, or pelvic issues should avoid or modify this exercise.

• Beginners Without Core Strength: If the exercise is too challenging, it can lead to improper form and unnecessary strain. Modifying it by performing it on the knees or holding for shorter intervals can help build strength safely.

• If It Causes Pain: If in doubt, if it causes pain, don't do it.