Video
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.
Restrizioni mediche
- Shoulder injuries
- Lower back pain
- Hip injuries
What muscles do side plank up downs work?
Side plank up downs primarily work the abs, especially the external obliques, while also engaging the back and glutes to maintain stability throughout the movement.
Is side plank up down good for beginners?
Side plank up down is better suited for intermediate levels due to the balance and core control required, but beginners can start with side plank holds to build foundational strength.
How many reps should I do for side plank up downs?
Aim for 8-12 controlled reps per side to effectively strengthen your core and improve lateral stability without compromising form.
Can side plank up downs reduce love handles?
Side plank up downs strengthen the obliques, which helps tone the side waist area, but overall fat reduction requires a combination of core training, cardio, and nutrition.
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.