Side Plank Rotation: Benefits, Muscles used, Tips

If you want to build stronger abs? Then you should add this side plank variation to your workout routine. The Side plank rotation is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core.

The side plank rotation activates the deep abdominal muscles and helps to tighten and shrink your waistline. This exercise can help you improve balance, boost your endurance, and increase core strength. To optimize these benefits, make sure that you’re doing this exercise in perfect form.

Side Plank and Rotate

Muscles Worked on side plank with rotation exercises

The side plank with rotation exercise develops lateral core strength & stability, shoulder strength & stability, and may even help improve spinal mobility.

The primary areas affected are the obliques and back, including the erector spinae and the rectus abdominus, and the transverse abdominus. In addition, the position uses the Serratus Anterior, lateral deltoids, and Trapezius of the upper body, as well as the gluteus maximus and Hip Flexors of the lower body.

Muscles Worked on Side Plank Exercises

Benefits of Side Plank Exercises

1. Strengthen the Core and work upper and lower body muscles

When you perform plank exercises, you work all of the muscles that make up your core and gain all of the benefits that come with building a strong core. As if that wasn’t enough, planks also work the following muscles:

Upper body: Trapezius, Rhomboid major and minor, Rotator cuff, Anterior, medial, and delts, Triceps, Biceps.

Lower body: Quadriceps, Gastrocnemius (calf muscle).

2. Prevent muscle imbalances

Side Planks condition the core of the body. When muscles are comparably developed on both sides of the body, the result is better posture, more spinal support, and less lower-back pain.

3. Improve functional movement

Side planks are relevant when it comes to functional movement, which is the essential movement to living life. Things such as squatting, bending, running, lifting, jumping, and throwing are all functional movements initiated in the core.

4. Provide a safe and effective alternative to Crunches and sit-ups

While sit-ups are an important functional movement for daily life, they are not always the best core conditioning choice for everyone. Crunches and sit-ups only work the muscles on the front side of the core, so it’s necessary to do side and back strengthening exercises as well. However, planks work the entire core, as well as many other muscles in the body.

5. Burn calories and fat

Side Plank variation is the combination of strength and cardiovascular exercise. These plank variations exercises can help you to burn calories and regulate your weight. They may also help lower blood pressure and reduce your risk for heart disease.

How to do Side Plank With Rotate

Side Plank and Rotate Exercise
Execution Technique
  1. Get in a side plank position by lying on your right side on the floor with your left foot rested on your right foot and your left arm raised straight above you so that it’s perpendicular to the floor.
  2. Raise your body by placing your right forearm flat on the floor so that it’s perpendicular to your torso.
  3. Lift your torso until your right upper arm is straight underneath you with your elbow bent 90 degrees and your forearm flat on the floor.
  4. In this position, only your right forearm and the outer side of your right foot are making contact with the floor.
  5. Reach under and behind your torso with your right hand, keeping your abs braced. and then repeat on the left side.
  • Try to twist as far as you can. The goal is to twist till your chest is parallel to the ground.
  • Avoid letting your hips sag during the exercise
  • Squeeze your abs and glutes throughout the movement for stability.

Best Alternate of side plank with rotation

Side Plank Dips

The side plank dip is also known as the side plank hip raise exercise that you can do to target the obliques and outer thighs.

Make the lying side hip raise exercise easier by bending your knees and supporting your lower body on the side of your knee instead of the side of your foot. Make the exercise more difficult by holding a weight on your hip.

Side Plank Dips
Execution Technique
  1. Lie on the floor on your left side with your elbow directly beneath your shoulder and legs stacked. Place your free hand on your hip.
  2. Straighten your body and legs. Your feet should be together, and your hip should be resting on the floor.
  3. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line.
  4. Slowly bring your hips back to the floor. Repeat on your right side.
  • Do not let your hips or shoulder sag, do not let your body rotate.
  • Keep your core tight, so that your upper body remains stable, maintain your top leg straight.
  • Breathe out as you lift your top leg and squeeze the outer thigh.

Rolling Side Plank

The rolling side plank is a core stability exercise that improves strength and endurance throughout the core with an emphasis on the obliques. The exercise also increases strength in the lower back and shoulders.

The rolling—or side-to-side—plank involves switching between left and right side plank with a brief forearm plank in between (whew). Combining the three poses into one fluid movement works all of the muscles in your core and challenges your stability.

Rolling Side Plank
Execution Technique
  1. Lie face down on an exercise mat with hands should be shoulder-width apart; your knees should be about hip-width apart, your head facing forward, and palms flat on the floor.
  2. Start to get in a pushup position, bend your elbows and rest your weight on your forearms instead of on your hands.
  3. Keep your core, butt, and quads tight, and avoid arching your back. Your body should form a straight line from your shoulders to your ankles.
  4. Now roll to your left forearm into a side plank with your right arm raised above you. Then roll back to the original plank position.
  5. Roll to your right forearm into a side plank with your left arm raised above you, and then return to the original plank.
  • Squeeze your abs and glutes throughout the movement to provide more stability.
  • Avoid letting your hips sag during the exercise
  • Do not let your hips sag during any part of the movement.

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