Plank To Alternating Side Plank 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Plank to Alternating Side Plank is a dynamic bodyweight exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. Starting from a standard plank position, the movement involves rotating the body into a side plank on one side, then returning to the plank before switching to the other side. This exercise enhances core stability, improves balance, and strengthens the shoulder and hip stabilizers, making it effective for overall core conditioning and functional strength.
How to Perform
Start in a high plank position with your hands directly under your shoulders, arms straight, body in a straight line from head to heels, and core engaged.
Keep your feet hip-width apart for stability and maintain a neutral spine without sagging or arching your back.
Shift your weight onto your right hand and rotate your body to lift your left arm toward the ceiling, coming into a left-side plank.
Stack your feet or place one slightly in front of the other for balance, keeping your hips lifted and core tight.
Hold the side plank briefly, focusing on engaging your obliques and keeping your shoulders aligned.
Slowly rotate your body back to the high plank position, maintaining a strong core and controlled movement.
Shift your weight onto your left hand and rotate your body to lift your right arm toward the ceiling, coming into a right-side plank.
Hold the side plank briefly, keeping your hips lifted and core engaged.
Return slowly to the high plank position to complete one full repetition.
Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout.
★ 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 core tight throughout the entire movement to protect your lower back.
Move slowly and deliberately to maintain balance and control.
Engage your obliques when rotating into the side plank to maximize effectiveness.
Keep your shoulders stacked and avoid letting your top shoulder drop.
Maintain a straight line from head to heels in all plank positions.
Breathe steadily and avoid holding your breath during transitions.
Place your feet slightly apart if you need more stability.
Avoid letting your hips sag or twist excessively during rotation.
Focus on smooth transitions rather than speed to target the muscles properly.
Use your supporting hand to stabilize and prevent shoulder strain.
How Not to Perform
Do not let your lower back sag or arch during the plank or side plank.
Do not rotate your hips too quickly or jerk your body when transitioning.
Do not let your shoulders collapse or shrug toward your ears.
Do not lock your elbows or hyperextend your arms in the plank position.
Do not hold your breath; avoid tension that restricts breathing.
Do not allow your feet to be too close together if it compromises balance.
Do not twist your torso excessively, which shifts focus away from abs and obliques.
Do not rush through repetitions; maintain controlled, deliberate movements.
Do not rely on momentum instead of engaging your core muscles.
Do not drop your head or neck; keep them aligned with your spine.
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.
