Bodyweight Incline Side Plank 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Incline Side Plank is an isometric exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. Performed using only bodyweight, it involves lying on one side with legs stacked and lifting the upper body and hips off the ground, supported by the forearm with the elbow positioned directly under the shoulder. This exercise strengthens core stability, improves oblique definition, and promotes overall torso alignment by maintaining a straight line from head to feet throughout the hold.
How to Perform
Position yourself on one side, keeping your legs straight and stacked neatly.
Press your forearm into the floor and raise your hips and torso, forming a straight diagonal line from head to feet.
Align your supporting elbow directly beneath your shoulder for proper support.
Maintain this lifted posture for the intended duration, engaging your core and obliques throughout.
Gently lower yourself and repeat the same steps on the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body aligned in a straight line from your head down to your heels.
Activate your abdominal muscles to stay stable and balanced.
Prevent your hips from dropping or sinking toward the floor.
How Not to Perform
Don’t let your hips sag or drop toward the floor.
Don’t lift your hips too high, creating an arch in your back.
Don’t place your elbow out of alignment with your shoulder.
Don’t twist your torso or rotate your shoulders forward or backward.
Don’t hold your breath; keep breathing steadily.
Don’t let your legs separate or move out of stack position.
Don’t rely on momentum instead of engaging your core and obliques.
Don’t shorten the hold time excessively, reducing effectiveness.
Don’t rush the transition between sides; move deliberately.
Don’t tense your neck or shrug your shoulder toward your ear.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
