Side plank is the first choice for training side of abs for my training as well as my personal training clients. Here are some lists that you can progress with. And don’t be ashamed to regress, too. Everybody is different and you should find one that challenges you enough.
Why I recommend Side Plank
Side plank is one of the best ways to train the side of abs since the spine can be neutral all the time. Also this is an asymmetrical exercise. You should always perform both side and fix muscle imbalance if one is stronger than the other.
Possible Limitation
Before you start, side plank may not be suitable if you have
- Low back pain
- Shoulder pain
As always, don’t do it through the pain. It would be just harmful. Find alternative ways to train the side of abs instead of side planks.
Side Plank on knee
- Knees to a head should be straight line
- A butt is not sticking out
If a butt sticks out, you won’t get the optimal result. Once you can hold for longer than 30 – 40 seconds, you should try the next level.
Side Plank (elbow)
A lady in a picture performed with feet together but you can perform with a wide feet stance (I found feet apart is easy on my ankles since I have some issues). If you are able to do plank for 60 seconds, your side plank goal should be 40 seconds.
High Side Plank
This is not only challenging for the ab, but also your arms, shoulder would be tired. Hand placement should be like me in a picture otherwise the shoulder may feel uncomfortable.
Side Plank plus Rotation
Once you master all of the above, you should add some movements.
The challenging part of this version is the transition from side plank to plank, then go back to side plank. You always want to maintain the spine neutral and hold each position for about 5 seconds.
Click here to learn other abs exercises
Some other ab exercises in videos here