Supercharge your side planks with these 3 variations

If you were looking for a way to spice up your side planks then look no further.  Hopefully you have also checked out some of my other core training posts, I would call this part 2 to my “expanding lateral anti-flexion” post.  But who likes a sequel with just “part 2” added to the end?

1. Adductor Side Planks

This is a side plank variation that can be a little easier than a full side plank or the full version of this exercise, the Copenhagen side plank.  I’m not a huge fan of the full Copenhagen version because it puts a lot of pressure on the inner knee. I find this variation hits the same muscles without risking potential pains or strains.

To set up, have a bench set up with a yoga mat running perpendicular underneath it.

• Lay on your side on the yoga mat, with your top knee on top of the bench.
• Position your elbow underneath your shoulder like you would in a regular side plank set up.
• Using your top leg, drive the knee into the bench to bring your hips off the ground and up towards the ceiling.
• Breath 5-8 big breaths on each side for a set.

This can be progressed to be held for a longer duration, somewhere between 30-60s. 

You should feel the bottom oblique working along with the inner thigh muscles of the top leg.

2. The Star Side Plank

This is a challenging side plank variation because it also requires a ton of glute strength to push your hips up while using only one leg to keep your hips off the ground.

• Start on the ground on your side.  To begin, start in a regular full side plank.
• Once your hips are off the ground, reaching up towards the ceiling. Bring the top foot off the bottom foot and hold it in the air.
• When done correctly it looks like you are holding a jumping jack in place on your side.

While doing the star side plank you should feel your bottom oblique working along with the glute on the base leg on the ground. 

Don’t be surprised if lifting the top leg starts to make your balance shaky either.

3. Side Planks with Cross Connect

This variation is slightly easier than the star side plank but can be harder than the adductor side plank.

Start off on the ground in a set up for a regular full side plank.

• From a regular side plank, bring your top foot just in front of your bottom foot, so both feet are in contact with the ground.
• Your top leg is going to be the main leg of support.
• Bring the top arm, the one not on the ground and reach overhead, then bring that arm down in front of you and bring your bottom leg up to touch knee to elbow on opposite arm and leg.
• Bring your leg back down and reach your arm back over head and repeat for another rep.

Start with 6-8 reps on each side and progress from there.  A tempo can be used to make the move harder and take more time.

Side planks and anti-flexion is only one way or stimulus to train your core with.  Check out more of my blog and learn other ways to strengthen your core.