Why Are Side Planks So Challenging?

I love side planks because they target our fuller core, which I believe begins at the shoulders and goes all the way down to include the hips. Side planks strengthen the muscles that help you to rotate and bend your torso, which are key movements for a mobile body. They’re one of the greatest core exercises, yet I find myself constantly needing to defend them with new clients. I never want to push anyone too far, but if you’re someone who has closed this door to side planks, be prepared for me to try to open a few windows which might make you curious, educated, and encouraged enough to try a new approach.

I usually teach at least one version of the side plank in every group class. As soon as I mention them, however, at least a third of the class begins to complain. When I ask why, it’s usually because of past-frustrations with how side planks cause annoying pains during, and also after, plus they’re usually too challenging and super discouraging. People don’t enjoy doing movements that feel bad or are too intense, which makes total sense. I used to be one of these people. It took many years of trial and error, discussions with various movement pros, and a change in my perspective for me to begin to love this exercise. Together, let’s try to reassess how we get into side planks. Perhaps if we change how our body responds to them we will begin to crave them.

What is a side plank?

It’s essentially an exercise which activates the pushing muscles you use to lift yourself off the ground while you’re positioned sideways. It’s done in a hard-to-balance position which challenges your stabilizing muscles as well as your brain’s focus. They will help improve your ability to stabilize, bend, and rotate your spine.

Why are side planks so challenging, and also so awesome?

This exercise is more full-body than most of us realize. The body’s ‘core’ is sometimes described as just your abdominals and obliques which wrap around your belly. These muscles are definitely key ‘core’ movers and protectors, but I believe the ‘core’ begins at the shoulder joint, travels down and around the spine, and also includes the hip joint. Many ‘core’ exercises don’t include the shoulders and hips, but side planks do! This implies that there are a LOT of things to be aware of when you’re setting up, but it’s worth it!

Here are my side plank secrets, starting from the top down…

I hope after you learn about al of your options, you’ll start with the more stable version first, build the foundational skills, and then begin to play. My favourite version is still on my forearm and knee.

Neck and shoulders
To engage in a good side plank, you must make sure your neck and shoulders are well-engaged. They will stabilize the top of your body.
Neck: Make sure your spine (which includes your neck) is long. Pretend there’s a small ball under your chin that you have to hold in without tilting your head downwards. This will help lengthen the muscles on the back of your neck. If your neck gets irritated as you hold it long, consider rotating to look in new directions like the ground or sky.
Shoulder: Double check that you’re not sinking into your shoulder (this is a reason many of us get pain later on). If you’re a sinker, try to push into the ground, squeeze your armpit muscles and gently pull your shoulder down your back a little.
*If your neck continues to get irritated, come to a comfortable seated position, relax, and move your spine around. I recommend doing some neck isometric holds to strengthen the muscles with light resistance before putting your neck through plank exercises.

Be thoughtful about whether you’re on your forearm or hand, each time you try side planks.
Forearm: If you choose forearm and your elbow hurts, but something softer underneath. Keep your hand engaged still by pressing it into the ground or by making a fist.
Hand: If you’re on your hand, squeeze the ground with all of your fingers to activate the muscles that will protect your wrist and elbow. Do wrist mobility exercises afterwards.

Mid-Core Abdominals and Obliques
Side planks challenge your mid-body to stay engaged. You have to breathe in such a way that does not push your belly too far forward on the inhale, but instead draws your belly button in as the inhale expands low and side-ways into your obliques which wrap around your waist. The exhale pulls the belly in further as the whole mid-line contracts inwards.

Glutes and Hips
You must engage your glutes in side planks, which will lift your body away from the ground and keep your hips from wobbling about. Really push down into the ground with either your knee or foot and try to squeeze your glutes. If wherever you’re pressing into the ground hurts, put something soft underneath or try on the grass rather than on a hard floor
Kneeling: You can really feel the glutes when you’re kneeling. It gives greater stability which helps you to hold the load of the body longer. There’s also more opportunity to play with adding on movement when you’re not worrying about falling over.
Straight legs: You can have long legs with both feet staggered on the ground. You can balance on one foot with your feet together, and even play with lifting and moving the top leg.
Hip stability with separated legs
If you want to work on your hip stability, an amazing challenge is to abduct (push out laterally) both your legs by separating them. My chiropractor recommended this one to me because it makes sure the low spine isn’t side-bending during the exercise (legs together causes the hips to tilt the low-spine towards the ground slightly). The balance will be more challenging, and the muscles will have to work harder to stabilize. I love working on hip stability in this way, and it has done wonders to help heal my low-back injury.

Movement
Begin practicing your side planks with your body in isometric (non-moving) holds. Once these feel stable and familiar, feel free to add in side bends and rotations. It’s best to start slow. Reassess how your neck, shoulders, belly, hips, knees, feet, forearms, and hands feel. Find the best side plank version for you each time you try them. Once you understand and address previous pain-points, you can enjoy the play and that is to come.