How to do the perfect Side Plank and most common mistakes
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- เผยแพร่เมื่อ 23 ก.ค. 2024
- Learn how to do the side plank with this Get Exercise Confident video. This step-by-step guide will cover the key areas of technique and then teach you the most common mistakes to look out for.
Muscles worked: The side plank is an excellent exercise for working your core, in particular your transversus abdominis muscle (the muscle to the side of your abs).
Benefits: This is a great exercise for strengthening your core and improving your posture. - กีฬา
![The 3 Best Core Exercises [Do These Every Day]](http://i.ytimg.com/vi/2_e4I-brfqs/mqdefault.jpg)
![The 3 Best Core Exercises [Do These Every Day]](/img/tr.png)
My guy was STRUGGLING...
No it's difficult to find a good balance especially with trainers/sneakers
Shaking is normal
good to know im not the only one shaking lmao
😅😅😅
@@Garahan you start shaking when you are getting tired lol 😆
@@jrviade85Not really, I can plank for over 10 minutes but I shake almost the second I start. I'm not sure why but I'm definitely not getting tired.
Bro was struggling for life.
In his head “please be over now” lol.
😂
Summary of video:
1. Feet on top of each other, elbow under armpit
2. Upper arm pointing straight down into ground
3. Engage core, squeeze glutes
4. Looking straight ahead, chest puffed, belly button in towards spine
5. Straight line from ankle to shoulder
6. Common mistakes:
- Head tilt
- Dropping into your shoulder
- Not in straight line (too low or high)
Spot on - thanks for the great summary Tom!
It's too tough for first timers bro
@@mohammedalways358 We'll get used to it, just keep pushing
I feel like im using my arm more than my core
Exactly!
Try to engage your core muscles just before and as you slowly get into position. Hold the plank for less time-- as soon as you feel your core dis-engage, it's time to stop.
Sometimes I feel like all my weight is pressing on my elbow
Hi Anj - if this is uncomfortable on your elbow there are three things you can try:
1) move your elbow closer to your body (but still in line with your shoulder). This will distribute more weight on your forearm rather than your elbow.
2) You can try this exercise with your arm straight, putting your weight on your hand (but be aware this is a harder exercise on your core).
3) Try putting a mat under your arm if you are in the gym / a towel if at home.
Let us know how you get on and hope this helps!
@@GetExerciseConfident whoa thanks for replying! I didn't expect one. I appreciate the kindness. Subbing!
@@GetExerciseConfident is the elbow supposed to be more back past your back or more forward in front of chest?
Yes same! I could do it perfect only on one side:(
12012channel it should be in between the two - directly under your shoulder.
2:58 how much efforts this guy have to give in this video
I was concerned about doing this exercise because of an injury but this helped tons. Thanks!
the dude is getting tired hahaha, "alright man, hurry up please"
Fantastic. Thank you so much
Amazing video answered a lot of questions I had!
thanks so much dude
i had difficulty not putting putting pressure on my shoulder, thank you for showing me what was wrong
Thanks for the great feedback Charles!
I was holding myself up with just my hand smh I knew I was doing something wrong lmaoo
Hahaha
But i thought that was another type of side plank as well, no?
That still works but it's actually an even harder variation of the exercise
Thank you so much for this vid❤️....earlier everytime I did the side plank it was too much painful for my shoulders...but now 👍👍
So pleased to hear it has helped Smrity and thank you for the lovely feedback 😄
Thank you very much ❤❤❤
Thank you very much. I noticed that I was putting a lot more work onto my trap muscle and this video helped me out.
So pleased to hear it helped Nukro!
I really appreciate this, as I have hip labreal rears at both hips and your review is most helpful.
thank you so much for this informative video
Thanks for the great feedback ma2017!
Very well explained
omg lets talk about how good looking that guy doing the plank is
That's the first thing I noticed. Lol 😂😂😂😁😁😁
Please don't objectify people or assume their gender.
@@vz58shooter what do you mean assume their gender? its really obvious the person is a guy, you can gauge of his body proportions
@@vz58shooter Shut the heck up
Keep your impulses in check ladies.
Great job brother
Wow this really helped thank you !
Johanna Reyes so pleased to hear!
Gr8 Tutorial 😃
1:06 the look
Thanks! 😍😭😭
these are really tough to do the first time but I can tell they're going to work
Yo! I did it! Thank you Dr. William.
So pleased to hear SisterGray! How long can you hold it for?
Will was sshaakiingg 😂
It took a few takes filming so he was working very hard by the end 😂
I’m very thin so I’m always trembling when doing this.
It's fine if you tremble. It's just that you're body isn't used to taking that much stress but overtime it gets better
I’m skinny but pretty fit but never did side planks before. After 3 weeks since 1st tried them I’ve noticed a decrease in trembling. Probably a mixture of obliques and shoulders now used to it.
Marvellous !
This is the best video about the sideplank on TH-cam but I still can't even do the easy, modified version. I'll try other oblique exercises instead.
U can go from knees instead of ankles. Even 5 second hold could see progress aiming for total time of a minute increasing total time every other work out until desired total time, then aim to reduce sets to achieve total time.
Hang in there.
@@nikitaw1982 thank you so much for taking the time to encourage me and explain the side plank further. I really appreciate it.
Hi Zehra, it sounds like Nikita has given you some really good advice. And she is spot on, even if you can just hold it for a few seconds, then that is great. And as you get stronger, you will be able to increase this time gradually. Let us know how you have been getting on?
@@nikitaw1982 Oh my ! this is one of the exercises i skipped because my arms aren't strong to do even a single lift. But now i will try from knees which is helpful. thank you
Thanks for the video! What's the difference between the side plank in your video and the one w/ both feet on the ground and one foot in front of the other which some people demonstrate as part of McGill's Big Three.
Two problems I face often is the pressure on my elbow and ankle in contact with the ground
I killed my back today following a video with instructions that consisted of "get into your side plank and dip your hips" im literally dead on my right back side 🤦♀️💀 thank you for proper detailed instruction and highlights of common mistakes.
Thanks for the good video. Just one question: I am afraid of hurting my knees here. My knees aren't too strong and they feel a bit awkward in the side plank. Any suggestions?
Hi Lisje - try doing the side-plank with a slight bend in your knees, as this should take some pressure off them. Let us know if it helps.
@@GetExerciseConfident thanks for the tip! I'll try!
How did u go? I haven't done it for awhile but squeezing gluteus could protect them a bit somehow?
Thanks alot it really helped
If he didn't uploaded this video i would broke my shoulders
Thanks K arKi!
LOL I know he was so happy when the video ended!
I don't face difficulty doing the plank but I think I've been using the wrong muscles or in the wrong form as my upper back between my shoulder blades is the place that gets muscle aches after, not my core muscles or anything else
What are the benefits? Could I just do side plank and skip super mans and regular plank? What would happen over time? I'm tempted to do 2 days on 1 day off say 3 to 4 sets of 30 seconds a side. I love that it's a tough and uses a bit of balance.
Hi Nikita, side planks focus on working your obliques (side muscles), wheres as the plank focuses more on the muscles at the front (rectus abdominis). As they are different we would recommend doing a mixture of both.
That sounds like a good number of sets. The only thing we would add is that it is good to have a rest day after working a particular muscle group.
Let us know how you get on!
I tried doing side plank ..it felt like I was working out my core but the very next day I had underarm area pain on my right side. I am confused.please say what I was doing wrong .
I feel back pain after doing side plank 1 hours later, do I need to rotate my pelvis and pull my belly toward my spine?
My core is weak, thank for this video
I cannot BALANCE MYSELF TO SAVE MY LIFE😂
should you only feel it in your side? i dont feel the rest of my core like with regular planks, just strain on the floor-facing side and forearm
facts its more of an upper body exercise for me
my mid back hurts so what am I doing wrong
How long should you do a side plank for it to be effective? And should you rotate on both sides?
Hi Kabir - yes definitely do both sides. There is no set time for the exercise to be effective - it all depends on how strong your core it. How long can you hold with good form at the moment?
So if i have left side bulgh i need to tnis left plank?
Do you like to lock out the knees, or keep a small bend ?
Keep a very slight bend in the knees 👌
Is it best to wear trainers to do this? I feel my knees and feet and ankles are my weakest points. ( very knock kneed!) thank you!
It can be a bit uncomfortable bare foot (unless you are on a soft surface), so yes trainers are fine to wear :)
Does it work on the other side as well?
Yes Michal works for both sides :)
I can do it on my lefg side but on my right side my waist hurts
he is doing the plank all the time !! poor Will shaking while he's talking !
he got a good workout from the video!
I used to be able to side plank for 2 minutes in my 30's. I tried a side plank now-at the age or 52-really struggling to do more than 7 seconds.
Keep going notanfningain - and you'll get back to 2 minutes!
So what is the benefit of this ?
Should glutes be tucked under?
Is it weird that doing it on my right arm I can feel my side engaged but when I do it on my left, my arm is the only thing struggling. Really frustrating knowing I'm probably doing it wrong
Good video, hmm all these other guides are making mistakes after all. As myself knew that you need a straight line posture to make the exact effort for a good side plank
The sides of the chest hurts when i do this
Is your arm meant to go in the air I see different versions but yeah I do find it easier with the arm down
Hi Matthew, it has little effect on the exercise - so go with the version that is most comfortable for you.
I tried and still cant get my lower part to life off the ground
I can’t do side planks on left side it’s so hard
Can't lift my body off the ground. Anyone with same problem? Hope to find a solution
i keep wobbling
That's okay. With time your body will get used to it. Keep at it 👍
Does our arm usually shakes??
Hi Jim - it can be normal for your arm to shake a bit as your muscles get tired. As you get stronger you should be able to go for longer before this happens. Let us know how you get on!
@@GetExerciseConfident I do it after an abs workout so is it normal if it shakes??
@@itriedtojimoutbutfail8498 that just means your arms are weak nothing to wrry about
does using shoes helps you ? i think it doesnt do much pain at your feet
Hi M Febrian - yes wearing shoes will make it more comfortable on the feet.
Hi im just curious but why is it a mistake if the hips are too high ?
Hi Peter, great question. If your hips come up beyond parallel then the 'chain' is broken - so more weight will go through the shoulder and glutes, rather than the core.
@@GetExerciseConfident even if you are contracting your obliques to drive your hips higher ?
@@petershaw6346 yes once your hips go above parallel then even if you are contracting your obliques as hard as you can, your shoulder and glute muscles will over compensate and start to take over.
If you want to make your obliques work even more then you could try side plank dips:
lower your hips to the ground then squeezing your obliques bring yourself back into the plank position.
Let us know how you get on :)
For how much time should we do it
Hi Patel07 - with the side plank you could aim to do 2-3 sets, holding it for as long as you can keep good technique. How long can you do this for so far?
@@GetExerciseConfident i hust started so i m doing it for 1 min late i will do it for 1 30 min and more i can do plank for 1 30 min so i can hold side plank till 1 min
@@harshetpatel1867 Keep up the great work!
I feel pain towards my lower spine and around it, am I doing it wrong?
Hi Amir, you shouldn't be getting pain in your back whilst you do this exercise. Do you get it when you do it on both sides?
@@GetExerciseConfident yes it kinda feels like i'm having weights on my spine
@@amirhs1891 one option is to hold the position for less time and then work on slowly building up. You could also get someone to check your technique and compare it to the video. However, this exercise shouldn't be causing you pain - so you must stop if it does. Let us know how you get on.
I usually dont exercise with shoes but this case it helps to wear them.
I couldn't make it whttttt this is so so so sooooo hard for me
Does anyone know Will's full name/IG? 😅
My tricep and bicep gets sore after. Is this normal?
Hi Carlos, is it the next day you notice that they are getting sore?
@@GetExerciseConfident They actually don't; they get sore around 30 seconds into the plank and 2 hours after the workout. The day after they are pretty much pain free.
@@carlosalfonso5865 maybe try going for just 20 seconds 2-3 x week, and then gradually build up the time back to 30 seconds.
Hopefully then the muscle will have adapted and it will be more comfortable.
Let us know how you get on!
@@GetExerciseConfident Thank you! I shall try that.
Any tips on what to do if my lower back feels like it’s going to snap in half ?
Hi 36 degrees - I think the best thing to do is to try a different variation of the exercise and slowly build up your strength.
There are two simple ways you can do this:
(1) Put your spare hand in front of you to take some of the weight off.
(2) Do the side plank on your knees (rather than your feet).
Let us know how you get on.
This guy looks like Shawn mendes
20s doing this workout I feel like COVID patient
Guys, this doing of plank is wrong. The boy with the black shirt when he does the side plank, his elbow is beneath his shoulders. Check @0.59 of video. His left side shoulder & arms should be in one line but here his elbow is slightly going towards his right side. Doing plank in that way isn't right & it's only gonna put more unnecessary stress on your body, making your body overcome the tiredness or muscle pain a little longer than usual. Pls refer other videos so you'll get my point.
Looks like shawn mendes
Yea that's some vudu stuff lmao I cant do it to save my life 😂😂😂
Hahaa - You can do it Krissy!
Sir, you would make a killing if you did some ASMR.
Can we do it on a bed
Hi Divyam, you can try doing it on a bed - but the mattress might be a bit soft. The best surface is a carpeted floor at home or a mat in a gym.
I DID THIS AND I FUCKING TWISTED A MYSCLE. HELP
How many of y’all tryna get taller tho
i feel like my lower back does most the work tho...
I can do 5 min elbow plank but 1:30 min side plank only
Edit: well may be its because it has been only a week doing side plank
I’m sure you will keep getting better! Let us know how your progression goes!
Harder than it looks
😇 Nice one! Using our online training program, we teach people how to incorporate exercise with the special needs population. Check out our website and keep it as a resource 🤗 😃
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Guhg
Looks like you are going to drop :)
It's foolish to take an pro to show to first timers bring in a first timer and show how to perform