15 WAYS TO ROCK YOUR SIDE PLANK, FROM BEGINNER TO ADVANCED(VIDEO)

We love side plank! The move works the arms, core, and legs while challenging your sense of balance. Watch this video to learn 15 variations of this classic move. We start with beginner modifications and build on the basics to advanced versions of the move. Press play to learn a bunch of way to play with your plank.

We love side plank! The move works the arms, core, and legs while challenging your sense of balance. Watch this video to learn 15 variations of this classic move. We start with beginner modifications and build on the basics to advanced versions of the move. Press play to learn a bunch of way to play with your plank.

Modified Side Plank
Kneel on a yoga/exercise mat or towel with your feet out behind you.
Slowly lower yourself down to one side and ground your elbow and forearm so that it runs perpendicular to your body.
Embrace your core and hold this modified side plank for the designated amount of time.
Perform the same movement on the other side!

Bent Knee Side Plank From Hand

Supported Side Plank

Staggered Foot Side Plank From Elbow

Lie on your side with your body in a straight line and your elbow under your shoulder. Your feet should be staggered with the foot of the top leg in front.
Lift your hips off the ground, creating a straight line from shoulder to ankle.
Bring your bottom knee toward your chest, and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to starting position. Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
Do two sets of six smooth and controlled reps on each side.

Elbow Side Plank With Stacked Feet

Side Plank With Hip Lift

1. Start in a side plank position, with your shoulder over your elbow and your body in a straight line.
2. Bring your hip down, without letting it touch the floor, and then bring it back up to the side plank position.
3. Repeat and switch sides.

When doing the side plank hip lifts, maintain your body in a straight line, from your ankles all the way to your shoulders, with the elbow underneath your shoulder and your feet stacked. Breathe slowly and keep your core engaged and your abs tight.

Side Plank Lift & Lower

Side Plank with Leg Lift

Side Plank with Reach & Leg Lift

Side Plank with Tow Taps

Side Plank & Crunch

Side Plank & Rotate

Side Plank With Bottom Leg Crunche

Side Plank With Tree Pose

Side Plank With Toe Touch