Health and Beauty

Side plank (side plank) to strengthen the oblique muscle

The side plank is an excellent exercise that works the entire abdominal core, but mainly the oblique muscles.

The muscles of the shoulders, hips, legs and abdominal muscles serve as secondary stabilizers in this exercise.

The side plank is effective in developing strength, stability and flexibility in the hips and lower back.

You can perform the side plank as a warm-up exercise to activate your abdominal, hip and lower back muscles before doing a back and leg exercise.

You can also perform the side plank as a finishing exercise in any workout.

Muscles worked with the side plank.
Illustrative credit © Aliaksandr Makatserchyk
  1. Lie on the floor on your side.
  2. Bend your elbow and place it under your shoulder.
  3. Lift your body so that your hips are off the floor.
  4. Raise your hips as high as possible and hold this position for the duration you specify.
  5. Once you're done with the movement, switch sides to work the oblique muscles on the other side. Doing the same work for the same amount of time.

Training tips

  • Don't let your middle sag. Always be completely straight.
  • To make sure your technique is on point, practice the side plank in front of a mirror!
  • Try to stay in the plank position for a full minute. For more intensity, just hold longer.
  • Also contract your glutes to maintain correct posture.
  • Don't let your chest point toward the floor.

Side plank (side plank) to strengthen the oblique muscle

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