Side Planking

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The side plank exercise creates better posture, strengthens the hips and increases mobility in the legs. To successfully complete the move, position your body on one side at a fixed posture, and let all of your body weight rest on your arm. Side planking builds endurance and core strength, and prevents lower back pain. Regular practice creates stability when performing strenuous activities.

In order to perform the side plank, lay on your side with your elbow on the floor. Put all your body weight on that arm remaining still with muscles flexed. When you feel strain on your arm, return to the starting position.

Doing a side plank does not require any equipment, all you need to be able to do is hold your own weight and through that.


Side planking primarily targets the obliques and other muscles at the side of the abdomen and your rectus abdominis, or your six-pack muscles. This exercise stabilizes the trunk and abdomen, increasing both flexibility and strength.

When the side plank is done as part of a regular workout routine, the muscles will become toner, h3er, and more flexible—all of which help to prevent muscle strain. It also burns calories, leading to weight loss.

Sets and Repetitions

For beginners, side planks should be held for counts of 5 to 10 seconds. For non-beginners, a maximum of 30 seconds provides a better challenge. The side plank should be done evenly on both sides. If your arm is not able to hold your body weight, return to the starting position and avoid overdoing it as not to injure your arm.

Instagram Video

Here is an Instagram video that demonstrates the side plank:

Related Amazon Product Links

For those who struggle to maintain the side plank position, an exercise ball can help. Simply place it between your arm and side of the abdomen. The exercise ball helps to hold some of your weight. This package includes a pump and it is tested with an anti-burst mechanism.

Related Movements

For a toned abdomen and better core strength, add a few complementary exercises t your routine, such as reverse lunges, push-ups, presses, squats and cobra planks.

Related Foods

Before your exercise, eat light. Try snacks such as Greek yoghurt with dried fruits or nuts, whole-wheat toast with bananas and peanut butter or a bowl of oatmeal with fresh fruits. Then, after completing a series of repetitions, try an omelet with vegetables and avocado, baked salmon with sweet potatoes or a tuna fish and spinach sandwich.

YouTube Video

Here is a YouTube video that illustrates the proper way to side plank:

Celebrity Use

Jay-Z includes the side plank exercise in his regular workout routine as advised by his instructor. He’s been doing three sets of side planks with less than a minute rest after each set for optimal results.

Functional Use

Reduced or eliminated back pain and better posture are some of the benefits associated with frequent side planks. Adding the exercise into your regular workout routine will result in a toned and tight abdomen as belly fats melt away.

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