Strengthen the core and get killer ABS with these 11 side plank variations

Want to tighten your core or build clearer abs? Crunch isn’t the only way to get there. One of the most effective and often overlooked core movements is the side plank. It targets your diagonal, deep core stabilizers, and even glut areas and shoulders, making it a full body exercise that is over 6 packs. But here’s the best part. You don’t have to stick to one version. Side plank variations help you keep your workout fun and build strength. Whether you’re a beginner or trying to level up, these 11 side plank variations will make your core move more vigorously, improve balance and support better posture.

Side plank variations

There are 11 best side plank variations that will help you build core muscle and get killer ABS.

1. Side plank pose

Here’s how to do it:

• Lie up straight and sideways, stacking one on top of one.
• Place your forearm directly under your shoulders and bend your elbows at 90 degrees.
• The core is wrapped around and the hips are lifted up, and the body forms a straight line.
• Stack your hips and shoulders to hold them in position.

2. Side Plank Crunch

Here’s how to do it:

• Start with a standard side plank (hand or forearm).
• Place the top on the back of your head.
• In front of the torso, bring the top knees and elbows towards each other.
• Squeeze the core and then return to the starting position.
• Repeat the rep and then switch sides to complete one of the best side plank variations.

3. Side Plank Hip Dip

Here’s how to do it:

• Enter the position of the board on the forearm side.
• Lower your hips a few inches towards the ground.
• Squeeze the diagonal, lift your hips and return it to the board.
• Control your movements and adjust your body.
• Run the desired person and switch sides.

4. Expansion Arm Side Plank

Here’s how to do it:

• Put your hands under your shoulders and start lying down on your side, reaching out your arms.
• Stack your legs and lift your hips off the ground.
• It attracts the core and forms a straight line from head to foot.
• Keep your arms next to you or extend them towards the ceiling.

5. Side plank with leg lift

Here’s how to do it:

• Enter the side planks (forearms or extended arms).
• Once you’re balanced, raise your upper legs towards the ceiling.
• Keep your legs straight and don’t rotate your hips.
• Hold the person’s hold or pulse, then switch sides to complete one of the best side plank variations.

6. Starside Plank

Here’s how to do it:

• Start with the expanded arm side planks.
• Raise the top arm straight over your shoulders.
• Lift the upper leg to form a wide star shape.
• It maintains position without lowering your hips.
• After engagement and holding the core, switch sides.

7. Side plank rotation (twisting the needle)

Here’s how to do it:

• Start with forearms or extended arm side planks.
• Reach your top arm under your body and rotate your torso.
• My chest is facing the floor as I twist my arms.
• Expand the arm and return to the starting position.
• Repeat the rep and then switch sides to complete one of the best side plank variations.

8. Bend the plank on the knee

Here’s how to do it:

• Lie down by your side and bend your bottom knee at 90 degrees.
• Stack your upper legs straight and stack them.
• Place your forearm under your shoulders and lift your hips.
• Your body should form a straight line from shoulder to knee.
• Hold or add movement as needed.

9. Foot-elevated side plank

Here’s how to do it:

• Set up a low bench or box.
• Lie down on your side, placing your feet on a high surface, one of which stacks on the other.
• Place your forearms or hands under your shoulders and lift your hips.
• Align your body and hold time or person in charge.

10. Alternating side planks

Here’s how to do it:

• Start with the high board (position of push-ups).
• Rotate your body to the left and lift your left arm onto the side plank.
• Return to the higher board.
• Repeat on the right side and lift your right arm.
• Continue alternating aspects in control.

11. Forearm side board

Here’s how to do it:

• Lie down by your side and place your forearm on the ground beneath your shoulders.
• Stack your legs and lift your hips off the floor.
• Keep your body in a straight line and captivate your core.
• Hold position and switch sides.

Run these side plank variations frequently to see the results!

Mistakes to avoid with side plank variations

Here are some common mistakes to avoid when performing side plank variations:

1. Drop your hips: Your body needs to form a straight line from your head to your heel. When you lower your hips, your core activation decreases and your hips become tense.

2. Neck mismatch: Do not look up or hang your head. Arrange your spine and neck for better posture and less tension.

3. Hold your breath: It will attract your core, but don’t forget to breathe. Inhale increases tension and fatigue.

4. Back enclosing or rounding: Keeps the spine neutral. Inclusive or leaning forward can lead to discomfort in the shape and back.

5. Shoulders not stacked above the shoulders: If the shoulders are not directly above the supportive elbow or wrist, they risk unnecessary pressure and potential damage to the joints.