{"id":46612,"date":"2022-10-04T01:36:33","date_gmt":"2022-10-04T01:36:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46612"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"side-plank-muscles-worked","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/","title":{"rendered":"Side Plank Muscles Worked: Is This Exercise Worth It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#What_Is_A_Side_Plank\" >What Is A Side Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Side_Plank_Muscles_Worked\" >Side Plank Muscles Worked<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#How_To_Do_A_Side_Plank\" >How To Do A Side Plank<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Side_Plank_Variations\" >Side Plank Variations<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#1_Side_Plank_Dips\" >1. Side Plank Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#2_Side_Plank_Rotation\" >2. Side Plank Rotation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#3_Side_Plank_Crunch\" >3. Side Plank Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#4_Side_Plank_Knee_Taps\" >4. Side Plank Knee Taps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#5_Side_Plank_Leg_Lift\" >5. Side Plank Leg Lift<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Common_Side_Plank_Mistakes\" >Common Side Plank Mistakes<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Not_Stacking_Your_Feet\" >Not Stacking Your Feet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Hips_Sagging\" >Hips Sagging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Not_Maintaining_A_Straight_Line\" >Not Maintaining A Straight Line<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Not_Bracing_Your_Core\" >Not Bracing Your Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Holding_Too_Long\" >Holding Too Long<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Side_Plank_Benefits\" >Side Plank Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Core_Strengthening\" >Core Strengthening<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Improved_Posture\" >Improved Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Reduced_Risk_Of_Injury\" >Reduced Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Improved_Balance_And_Coordination\" >Improved Balance And Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Improve_Appearance\" >Improve Appearance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Increase_Muscle_Endurance\" >Increase Muscle Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#Other_Benefits\" >Other Benefits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In the pursuit of the elusive &#8220;six-pack,&#8221; people will try all sorts of exercises.Crunches are a popular choice because they target the rectus abdominis, or &#8220;six-pack&#8221; muscle. <\/span><span style=\"font-weight: 400;\">And while planks are also effective for working the abs, some people feel like they aren&#8217;t getting as much out of that movement. So, they wonder, do side plank muscles work differently than regular planks? <\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll cover everything you need to know to decide whether side planks should be a fixture in your workout routine.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Plank_Muscles_Worked\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Plank_Muscles_Worked\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Side_Plank\"><\/span><strong>What Is A Side Plank?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A side plank is a variation of the traditional <a href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\">plank exercise<\/a>. While performing the traditional plank, you rest on your elbows and toes, keeping your body in a straight line from head to toe. In a side plank, you start in the same position but then roll onto one side, resting on that elbow and the edge of your foot.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Plank_Muscles_Worked\"><\/span><strong>Side Plank Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To keep your body stabilized in a side plank position, the muscles in your core, shoulders, and hips have to work overtime. The primary muscles worked in a side plank are the:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus abdominis<\/b><span style=\"font-weight: 400;\"> &#8211; This is the &#8220;six-pack&#8221; muscle that runs down the front of your stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transverse abdominis <\/b><span style=\"font-weight: 400;\">&#8211; This is the deep abdominal muscle that wraps around your sides and helps stabilize your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>External obliques<\/b><span style=\"font-weight: 400;\"> &#8211; These are the muscles on the sides of your stomach. They help you twist and bend your trunk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus medius<\/b><span style=\"font-weight: 400;\"> &#8211; This is the muscle that runs along the side of your hip. It helps stabilize your pelvis and leg when they&#8217;re on the same side as your body in the side plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus minimus<\/b><span style=\"font-weight: 400;\"> &#8211; This is a smaller muscle in your butt that also helps stabilize your hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adductor magnus <\/b><span style=\"font-weight: 400;\">&#8211; This is the largest muscle in your inner thigh. It helps you bring your leg in toward the midline of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadratus lumborum<\/b><span style=\"font-weight: 400;\"> &#8211;\u00a0 This muscle runs along your spine and helps stabilize your lower back.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While these are the primary muscles worked in a side <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">plank<\/a>, other muscles in your body also have to engage to some degree to maintain the position. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus maximus<\/b><span style=\"font-weight: 400;\"> &#8211; This is the largest muscle in your butt. While it&#8217;s not the primary muscle worked in a side plank, it does help stabilize your pelvis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadriceps <\/b><span style=\"font-weight: 400;\">&#8211; These are the muscles in the front of your thigh. They extend your knee and help keep your leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hamstrings<\/b><span style=\"font-weight: 400;\"> &#8211; These are the muscles in the back of your thigh. They flex your knee and help stabilize your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gastrocnemius <\/b><span style=\"font-weight: 400;\">&#8211; This is the calf muscle that helps you plantarflex, or point your foot.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/no-equipment-workout-plan\/\"><i>Effective And Simple No Equipment Workout Plan<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Plank_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32006 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8-1024x576.jpg\" alt=\"side plank muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Side_Plank\"><\/span><strong>How To Do A Side Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know which <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">muscles<\/a> are worked in a side plank, it&#8217;s time to learn how to do the exercise. Here&#8217;s a step-by-step guide:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your side with your legs straight. Place your elbow directly under your shoulder and stack your feet on top of each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pressing through your elbow and the edge of <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">your foot<\/a>, lift your hips off the ground so that your body is in a straight line from head to toe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30-60 seconds, then lower your hips back to the starting position. Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Side_Plank_Variations\"><\/span><strong>Side Plank Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you have the basic side plank down, you can try some variations to challenge your muscles in different ways. Here are a few to add to your routine:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Side_Plank_Dips\"><\/span><strong>1. Side Plank Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">To make the side plank <a href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\">more challenging<\/a>, try adding a dip. Side plank dips muscles are similar to those in the regular side plank, but this movement also targets your triceps (the muscles on the back of your upper arm) as you lower your body toward the ground.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the same position as the basic side plank but lower your hips a few inches toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second, then press back up to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 reps on <a href=\"https:\/\/betterme.world\/articles\/doing-planks-everyday\/\">each side<\/a>.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"2_Side_Plank_Rotation\"><\/span><strong>2. Side Plank Rotation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This variation of the side plank targets your obliques more than the basic exercise. As you rotate your body, your obliques have to work hard to keep your trunk stable. Other side plank rotation muscles worked include the rectus abdominis, transverse abdominis, and gluteus medius.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the same position as the basic side plank but reach your free hand toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your body so that your free hand reaches toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second, then return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 reps on each side.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Plank_Muscles_Worked\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Plank_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-31977 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-2-1024x576.png\" alt=\"side plank muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-2-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"3_Side_Plank_Crunch\"><\/span><strong>3. Side Plank Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This variation of the side plank adds a crunch to target <a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\">your obliques<\/a> even more. Other side crunch muscles worked include the rectus abdominis, transverse abdominis, and gluteus medius.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the same position as the basic side plank but reach your free hand toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your obliques to lift your hips off the ground and bring your knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second, then return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 reps on each side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"4_Side_Plank_Knee_Taps\"><\/span><strong>4. Side Plank Knee Taps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A more intense variation of the side plank, this exercise works your entire core as well as your arms and shoulders. Other side plank knee tap muscles worked include the rectus abdominis, transverse abdominis, obliques, and deltoids.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the same position as the basic side plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your hips stable, tap <a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\">your knee<\/a> to your elbow, then return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 reps on each side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"5_Side_Plank_Leg_Lift\"><\/span><strong>5. Side Plank Leg Lift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This exercise targets your gluteus medius, a small muscle in your hip that helps stabilize your pelvis. It also works your rectus abdominis, transverse abdominis, and obliques.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the same position as the basic side plank but lift your top leg toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second, then lower back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 reps on each side.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\"><i>Bear Plank Chest Press: The Ultimate Workout To Tone Your Chest<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Plank_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-31960 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2-1024x576.jpg\" alt=\"side plank muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Side_Plank_Mistakes\"><\/span><strong>Common Side Plank Mistakes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Avoid the following side plank mistakes to get the most from this exercise:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Stacking_Your_Feet\"><\/span><strong>Not Stacking Your Feet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most common mistakes people make when doing a side plank is not stacking their feet on top of each other. This can cause your body to rotate and put unnecessary stress on your elbow and <a href=\"https:\/\/betterme.world\/articles\/28-day-plank-challenge\/\">shoulder<\/a>. Make sure to keep your feet stacked throughout the entire exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hips_Sagging\"><\/span><strong>Hips Sagging<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another mistake is letting your hips drop too low. This takes the tension off your abs and puts it on your lower back, which can lead to pain. Make sure to keep your hips lifted throughout the entire exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Maintaining_A_Straight_Line\"><\/span><strong>Not Maintaining A Straight Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s important to maintain a straight line from your head to your feet when doing a side plank. This means not letting your body roll forward to create an awkward angle. Keeping your body in a straight line will ensure you\u2019re getting the most from this exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Bracing_Your_Core\"><\/span><strong>Not Bracing Your Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When doing a side plank, it\u2019s important to brace your abs by contracting them as if you were about to be punched in the gut. This will help stabilize your spine and protect your lower back.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Holding_Too_Long\"><\/span><strong>Holding Too Long<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most common mistakes people make when doing a side plank is holding it for too long. This can lead to fatigue and put unnecessary stress on your joints. Instead, aim to hold the side plank for 10-30 seconds. As you get stronger, you can increase the time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Plank_Benefits\"><\/span><strong>Side Plank Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many benefits to adding side planks to your workout routine.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Core_Strengthening\"><\/span><strong>Core Strengthening<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong core is essential for stabilizing your spine, protecting your organs, and helping you move effectively (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The muscles in your core also help transfer force between your upper and lower body, making them key to activities like running, jumping, and throwing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rectus abdominis, transverse abdominis, external obliques, and quadratus lumborum are all key muscles in your core. As we mentioned earlier, these are some of the primary muscles worked in a side plank. By performing this exercise regularly, you can help strengthen your core and improve your overall stability.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Plank_Muscles_Worked\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Plank_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-31948 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3-1024x576.png\" alt=\"workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Posture\"><\/span><strong>Improved Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another benefit of having a strong core is improved posture (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). When your core muscles are weak, it&#8217;s easy to slouch or round your shoulders. This can lead to pain in the neck and upper back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But when your core is strong, it&#8217;s easier to keep your spine in a neutral position. This helps you stand tall and walk with proper alignment, which can relieve pain and prevent injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The side plank further improves posture by helping to correct imbalances in the muscles around your shoulder. When these muscles are weak or tight, it&#8217;s easy to round your shoulders forward. The side plank helps stretch and strengthen the muscles around your shoulder, which can help improve your posture.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Injury\"><\/span><strong>Reduced Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strong core muscles not only improve your posture, but they can also help reduce your risk of injuries (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). That&#8217;s because a strong core helps stabilize your spine and pelvis, which makes it easier to control your movement. This can help prevent falls and other accidents.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, the side plank helps strengthen the muscles around your shoulder. This can help reduce your risk of shoulder injuries, like rotator cuff tears and impingement syndrome.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Balance_And_Coordination\"><\/span><strong>Improved Balance And Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another benefit of the side plank is improved balance and coordination (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/plank-exercise-benefits\/#:~:text=Side%20plank%20benefits,you%20with%20that%20strength%20imbalance.%E2%80%9D\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). When you regularly perform this exercise, you challenge your proprioception, or your ability to sense where your body is in space. This can help you move with better control and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0In addition, the side plank helps improve your proprioception by challenging your balance. When you hold this position, you have to engage your stabilizer muscles to keep yourself from toppling over. This can help improve your balance and coordination in everyday activities.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Appearance\"><\/span><strong>Improve Appearance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to all of the health benefits, the side plank can also help improve your appearance. When you perform this exercise regularly, you can tone your abs, obliques, and shoulders. This can help give you a tighter, more sculpted physique.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Muscle_Endurance\"><\/span><strong>Increase Muscle Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Side planks also have the benefit of increasing muscle endurance (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/plank-exercise-benefits\/#:~:text=Side%20plank%20benefits,you%20with%20that%20strength%20imbalance.%E2%80%9D\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). When you hold this position for 30-60 seconds, you&#8217;re challenging your muscles to work for an extended period of time. This can help improve your muscular endurance, which is key for activities like running and cycling.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Other_Benefits\"><\/span><strong>Other Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As part of a consistent fitness routine, the side plank can also help improve your cardiovascular health, body composition, and bone density.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main side plank muscles worked are the rectus abdominis, transverse abdominis, external obliques, and quadratus lumborum. This exercise also challenges your stabilizer muscles, which helps improve your balance and coordination. In addition to these benefits, the side plank can also help improve your posture and reduce your risk of injuries.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Plank_Muscles_Worked\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>In the pursuit of the elusive &#8220;six-pack,&#8221; people will try all sorts of exercises.Crunches are a popular choice because they target the rectus abdominis, or &#8220;six-pack&#8221; muscle. And while planks are also effective for working the abs, some people feel like they aren&#8217;t getting as much out of that movement. So, they wonder, do side [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":46613,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"coauthors":[125],"class_list":["post-46612","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Side Plank Muscles Worked: Is This Exercise Worth It? - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn more about the \u2605 SIDE PLANK MUSCLES WORKED \u27a4 and how this exercise can benefit you. Included is a list of common mistakes people make when doing this move.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Side Plank Muscles Worked: Is This Exercise Worth It?\" \/>\n<meta property=\"og:description\" content=\"Learn more about the \u2605 SIDE PLANK MUSCLES WORKED \u27a4 and how this exercise can benefit you. Included is a list of common mistakes people make when doing this move.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2041739864-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/898aaf304964e5c4d9ccc4266a7d01db\"},\"headline\":\"Side Plank Muscles Worked: Is This Exercise Worth It?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\"},\"wordCount\":2010,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2041739864-scaled.jpg\",\"articleSection\":[\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In the pursuit of the elusive \\\"six-pack,\\\" people will try all sorts of exercises.Crunches are a popular choice because they target the rectus abdominis, or \\\"six-pack\\\" muscle. <\/span><span style=\\\"font-weight: 400;\\\">And while planks are also effective for working the abs, some people feel like they aren't getting as much out of that movement. So, they wonder, do side plank muscles work differently than regular planks? <\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll cover everything you need to know to decide whether side planks should be a fixture in your workout routine.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Side Plank?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A side plank is a variation of the traditional <a href=\\\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\\\">plank exercise<\/a>. While performing the traditional plank, you rest on your elbows and toes, keeping your body in a straight line from head to toe. In a side plank, you start in the same position but then roll onto one side, resting on that elbow and the edge of your foot.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Side Plank Muscles Worked<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To keep your body stabilized in a side plank position, the muscles in your core, shoulders, and hips have to work overtime. The primary muscles worked in a side plank are the:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Rectus abdominis<\/b><span style=\\\"font-weight: 400;\\\"> - This is the \\\"six-pack\\\" muscle that runs down the front of your stomach.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Transverse abdominis <\/b><span style=\\\"font-weight: 400;\\\">- This is the deep abdominal muscle that wraps around your sides and helps stabilize your spine.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>External obliques<\/b><span style=\\\"font-weight: 400;\\\"> - These are the muscles on the sides of your sto ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\",\"url\":\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\",\"name\":\"Side Plank Muscles Worked: Is This Exercise Worth It? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2041739864-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Learn more about the \u2605 SIDE PLANK MUSCLES WORKED \u27a4 and how this exercise can benefit you. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Side Plank Muscles Worked: Is This Exercise Worth It? - BetterMe","description":"Learn more about the \u2605 SIDE PLANK MUSCLES WORKED \u27a4 and how this exercise can benefit you. Included is a list of common mistakes people make when doing this move.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/","og_locale":"en_US","og_type":"article","og_title":"Side Plank Muscles Worked: Is This Exercise Worth It?","og_description":"Learn more about the \u2605 SIDE PLANK MUSCLES WORKED \u27a4 and how this exercise can benefit you. Included is a list of common mistakes people make when doing this move.","og_url":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2041739864-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/898aaf304964e5c4d9ccc4266a7d01db"},"headline":"Side Plank Muscles Worked: Is This Exercise Worth It?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/"},"wordCount":2010,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2041739864-scaled.jpg","articleSection":["Fitness Tips"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In the pursuit of the elusive \"six-pack,\" people will try all sorts of exercises.Crunches are a popular choice because they target the rectus abdominis, or \"six-pack\" muscle. <\/span><span style=\"font-weight: 400;\">And while planks are also effective for working the abs, some people feel like they aren't getting as much out of that movement. So, they wonder, do side plank muscles work differently than regular planks? <\/span><span style=\"font-weight: 400;\">In this article, we'll cover everything you need to know to decide whether side planks should be a fixture in your workout routine.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Side Plank?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A side plank is a variation of the traditional <a href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\">plank exercise<\/a>. While performing the traditional plank, you rest on your elbows and toes, keeping your body in a straight line from head to toe. In a side plank, you start in the same position but then roll onto one side, resting on that elbow and the edge of your foot.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Side Plank Muscles Worked<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">To keep your body stabilized in a side plank position, the muscles in your core, shoulders, and hips have to work overtime. The primary muscles worked in a side plank are the:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus abdominis<\/b><span style=\"font-weight: 400;\"> - This is the \"six-pack\" muscle that runs down the front of your stomach.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transverse abdominis <\/b><span style=\"font-weight: 400;\">- This is the deep abdominal muscle that wraps around your sides and helps stabilize your spine.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>External obliques<\/b><span style=\"font-weight: 400;\"> - These are the muscles on the sides of your sto ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/","url":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/","name":"Side Plank Muscles Worked: Is This Exercise Worth It? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2041739864-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Learn more about the \u2605 SIDE PLANK MUSCLES WORKED \u27a4 and how this exercise can benefit you. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46612","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46612"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46612\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/46613"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46612"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46612"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46612"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46612"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}