Side planks to tighten your flanks! A trainer explains how to do it & variations for the best results!

Side Plank Variations

As you get used to side planks, muscle soreness will become less likely to occur, and you may wonder if you are getting results. If you want to break through this plateau, we recommend trying a different variation. Here are four variations of the side plank!

(1) Bent Knee Side Plank

The bent-knee side plank is a side plank performed with the knees bent at 90 degrees. Since the load on the sides is lower than the normal form, it is not only recommended for beginners, but also ideal as a menu for the final push. It is also good as a practice menu to make a beautiful form because you have to float your hips firmly as your knees reach the ground.

(2) High Side Plank

The high side plank is performed with the hands, not elbows, on the floor. It is characterized by lower intensity than regular side planks because it is easier to maintain balance and posture is less likely to collapse. Also, the shoulders and arms do not get tired first, as is often the case with side planks. This exercise is also recommended for beginners and as an extra workout for those who want to push themselves further.

(3) Heavy Side Plank

The heavy side plank is an exercise in which the leg on the side with the hand on the hip is floated. Since it is more difficult to maintain balance with just one leg in the air, it provides more stimulation to the torso and also strengthens the inner muscles around the hip joints all at once. The load can be adjusted by changing the height of the leg or by lifting and lowering the leg.

(4) Side Plank Crunch

Among the variations introduced here, this is the most intense menu. While performing side planks, the elbows and knees of the side that is not on the floor are moved so that they are attached to each other to strengthen the side of the body. The key is to do this while being aware that the side of the body is contracting by attaching them from the side rather than from the front. While the normal side plank is counted in seconds, the side plank crunches are performed for 10 repetitions. The load on the abdominal area is strong, but the results are easily felt, so why not give it a try?

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