There are endless exercise possibilities based in a plank or side plank position. Simply holding the static pose is great for the core (especially obliques), but you can also switch it up by adding movement, dumbbells, ankle weights and sliders. Try incorporating some of these fun side plank variations into your next workout!
5 Side Plank Variations to Try
Toe Tap Side Planks
Start in a side plank position with top arm reaching straight up towards the ceiling and top leg lifted up at a high, straight 45-degree angle. This is your starting position. From here, bend the top knee, pointing your toes as you bring them down in front of your bottom base leg and lightly tap them to the floor. Don’t shift your bodyweight into the foot—it’s just a light tap. Straighten the knee, returning to your starting position. Bend the knee once more, pointing the toes and bringing them behind your body this time; again, lightly tapping them to the floor before extending the leg back up to your starting position.
Breaststroke Kick Side Planks
Think of your kick while swimming the breaststroke. I’m wearing ankle weights while doing these for an added challenge, but you can also perform them without the added resistance. Start in a side plank position with supporting hand stacked underneath your shoulder. Hover your top leg (the goal is to not rest it on the ground the entire duration of the exercise). This is your starting position. Crunch the top knee in towards your chest. Next, kick that top foot straight out in front of you (as if you were trying to kick yourself in the face). From here, sweep the leg straight back into the starting position. That’s one rep: bend, kick, sweep. Try not to let your hips sag while doing these; engage the bottom oblique to keep hips lifted.
This exercise is another megaformer favorite that I’ve adapted to be done off the machine. Start in a forearm plank position with your feet on a dishtowel (or sliders). You’ll want your top foot staggered in front of your bottom foot. Your shoulders should be stacked over the bottom elbow and your top arm is reaching up towards the ceiling. This is your starting position. From here, you’re going to “thread the needle” by wrapping your top arm around your torso, weaving in between your body and floor (like giving yourself a one-arm hug). As you do this, twist your chest towards the ground and pike your hips up towards the ceiling, keeping your legs straight and sliding the feet in. Slowly return to your starting position by sliding the feet back out and untwisting your torso, reaching your top hand back up towards the ceiling.
Star Crunch Side Planks with (Optional) Hand Weight
Start in a side plank position, bottom hand stacked underneath your shoulder, top arm stretched up towards the ceiling holding a weight (optional). I also like to wear ankle weights during these for an added challenge, but these are optional as well. Hover your top leg a couple feet up from the bottom supporting foot. The goal is to never rest this top foot down on the floor during the exercise. From this starting position, you’re going to crunch your top limbs, bending the top knee and top elbow and pulling them towards each other while keeping your hips lifted in a strong side plank. Extend the top leg and arm back out to starting position.
Sliding Breakdance Side Planks
For this side plank variation, your top leg is the base leg. Start with your bottom hand stacked underneath your shoulder and the bottom foot on a dishtowel or slider. That bottom foot will just lightly slide across the floor; don’t shift your bodyweight into it (top foot and bottom hand support your bodyweight). Top hand is lighting behind your head, elbow bent. Start with the bottom foot slid forward in front of your body. From here, slide the bottom foot back behind your body and as you do, crunch your top elbow down towards the floor, twisting through the waist so that your chest faces the floor. As you open back up and untwist from the torso, slide the foot forward again.
SHOP A SIMILAR LOOK:
What’s your favorite way to side plank? Have you tried any of these five variations?
P.S. Sorry it’s been so quiet on the blog this week! Sometimes life gets in the way of … everything. It’s been one of those weeks!
Before I end this post, I just wanted to let you guys know that ClassPass is running another of their referral deals. If you sign up using THIS LINK before March 24th, you’ll get $25 off your first month. I love CP and it’s expanded to a ton of cities throughout the US (and Canada!). Last time they did one of these refer-a-friend deals, several of you were bummed to miss the sign-up deadline, so just thought I’d pass along the news again this time around!