Demonstration video
Receive your personalized program
Stop training at random.
Get my programGet a program adapted to your goals, level, and available equipment. Reach your goals faster with a structured plan designed just for you.
- Program tailored to your profile
- Guided progression
- Compatible with your equipment
- Structured plan
Our coach prepares your program
Get my programHow to do the side plank up down
Instructions
- Lie on your side with your elbow under your shoulder and legs stacked.
- Lift your hips to form a straight line from head to feet in a side plank position.
- Lower your hips towards the floor without touching it.
- Raise your hips back to the starting position.
- Repeat for the desired number of reps then switch sides.
Technical Tips
- Keep your core tight throughout the movement.
- Avoid letting your hips rotate forward or backward.
- Maintain your neck aligned with your spine.
Breathing Tips
- Inhale as you lower your hips.
- Exhale as you lift your hips back up.
Medical restrictions
- Shoulder injuries
- Lower back pain
- Hip injuries
Description
The Side plank up down is an effective bodyweight exercise that combines core stability with controlled dynamic movement to strengthen the abdominal muscles and improve lateral stability. By performing a hip dip while maintaining a side plank position, this exercise challenges the obliques and engages the entire core to stabilize the body. It also promotes better balance and posture by recruiting muscles around the spine, hips, and shoulders. Side plank up down is widely used in Pilates, yoga, calisthenics, and functional training programs to develop muscular endurance and enhance athletic performance. Its minimal equipment requirement makes it accessible for home, studio, and gym workouts, and it is often included in rehabilitation or injury prevention routines to strengthen stabilizer muscles effectively.
Read more
Read less
Description
The Side plank up down is an effective bodyweight exercise that combines core stability with controlled dynamic movement to strengthen the abdominal muscles and improve lateral stability. By performing a hip dip while maintaining a side plank position, this exercise challenges the obliques and engages the entire core to stabilize the body. It also promotes better balance and posture by recruiting muscles around the spine, hips, and shoulders. Side plank up down is widely used in Pilates, yoga, calisthenics, and functional training programs to develop muscular endurance and enhance athletic performance. Its minimal equipment requirement makes it accessible for home, studio, and gym workouts, and it is often included in rehabilitation or injury prevention routines to strengthen stabilizer muscles effectively.
Read more Read lessFAQ
