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It is also the base foundation for many of the other plank alternative exercises on this list. This alternative requires less balance compared to side planks, making it suitable for those who find side planks challenging. This standing exercise involves minimal balance and no shoulder strain, making it an excellent option for individuals who struggle with side planks due to these challenges.
Side planks are somewhat more difficult than conventional planks. In this position, the exerciser then simply holds for a predetermined length of time. The suitcase carry mainly works muscles like your obliques, trapezius, and grip muscles. Additionally, you work your glutes, quadriceps, calves, hamstrings to a certain extent. When you first give the wood chop exercise a try, swing slowly to see where you are at in terms of being able to control the movement.
If a traditional plank is too challenging for you, try doing a knee plank by resting on your knees on the ground and keeping your arms straight. You can also try doing dead bugs instead since you’re still working the same muscles; however, your lower back is more supported. The last exercise on our list of best plank alternatives is the cable wood-chop. The cable wood-chop is ideal for those needing to strengthen their obliques because it trains the core via rotation.
Side Plank Alternatives: The 5 Best Exercises for Core Strength
With this movement, you’re able to target your obliques through a larger range of motion, making it a better exercise compared to regular planks. This beginner-friendly core workout is great because it doesn’t require additional equipment or a large amount of space to execute. This exercise is a good side plank alternative for shoulder injury. If you’re looking for a plank alternative that works the obliques and core muscles, I’ve rounded up eight core-focused substitutes for you to try. It is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core and upper body. With all of the variations we’ve listed above, you can keep challenging yourself, especially if you are trying to lose bodyweight by doing planks and other strength training.
Benefits Of Alternative Exercises Rather Than Side Planking
Similar to above, this can be done with core gliders, socks on a hardwood floor, or on TRX suspension straps. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor. However, sometimes you may find yourself needing an alternative for Side Planks. The benefit of this workout is that you don’t need any extra equipment, nor do you need a large amount of space.
Straight Leg Sit Up With Twist
The biggest mistake I see with Med Ball Side Slams is athletes not utilizing the core and simply throwing the ball down with their arms. The biggest mistake that I see with Oblique Crunches is athletes pulling hard on the back of their heads and unnecessarily straining their necks. The hand is meant only to support the head, not aid in the actual crunch. Make sure your lower back doesn’t start to sag too much, keep trying to pull your belly button to your spine and squeeze your glutes.
Removing one point of contact increases instability, requiring greater core control. Studies confirm that unimeal reviews unilateral exercises significantly enhance core activation (Behm et al., 2010). The X plank increases core activation by requiring greater stability and shoulder endurance. Studies show that wider limb placement enhances muscle recruitment (Lee et al., 2015). Exhale as you continue rolling up to stretch forward beyond your toes.
- The oblique muscle group is a strong connecting muscle that holds your upper and lower extremities.
- Whatever the reason, if you’re looking for an exercise to substitute for Side Planks then you’re in the right place.
- It is also suitable for both beginners and advanced exercisers, as it can be easily modified by adjusting the weight used or the range of motion.
- One popular exercise that targets the core muscles effectively is the traditional side plank, known for its ability to sculpt the obliques and build endurance.
- Ab rollouts train the entire core, including the rectus abdominis, transverse abdominis, obliques, and lower back muscles.
- Start by adding 2–3 of these exercises to your weekly routine.
Secondary Muscle Groups
Start with 2 minutes of plank variations and then move up to five minutes as you build your core. By now it is likely that you have heard of a “plank” and probably even performed one on occasion. You will wholeheartedly agree then, that the traditional plank is about as much fun as watching paint dry. Hands down, the plank, is one the best exercises for core. We can’t dismiss it; we just need to make it more interesting. The reverse plank targets the posterior chain and improves core balance.
After that, you can gradually increase the intensity of the exercise in safe steps. Additionally, individuals more experienced with resistance training may need resistance bands or heavy ankle weights to make the exercise more challenging. Keep your lower back down on the floor; contract your entire core on every rep. You can make the exercise harder by holding a weight plate on your chest. The straight leg sit-up with twist allows you to get a full range of movement through the sides of the waist as you come upon every rep. This is a fun one that opens up a lot of variations as well.
Oblique Crunches
Begin on all fours, extend one arm forward while stretching the opposite leg back. It targets the lower back, abs, and glutes while improving postural control and flexibility. Next, engage your core and lift your hips off the ground. This side plank lift requires you to tighten your abdominal muscles to create a straight line from your head to your feet.
Benefits of the Hollow Body Hold
Limiting your routine to one type of exercise, like side bends, can lead to overdeveloping certain muscles while leaving others undertrained. One significant issue with side bends is their potential for improper form, especially when performed with weights. Side bends are a common choice for targeting obliques, but they may not be the most effective or safest option for everyone. People with any existing injuries or medical conditions that may be aggravated by planking shouldn’t perform this exercise without first consulting a doctor or physical therapist. If you enjoyed this post, check out our other roundups of the best alternatives for other exercises. Learn to maintain proper back neutrality and core contraction while in a plank stance, as this will eliminate any risk of lower back strain that may be present.
Yellow Watermelon: 8 Powerful Benefits
Body weight movements — from push-ups and pull-ups to handstands and muscle-ups — also require a rigid trunk position to protect your shoulders and other joints from straining. Start by lying on one side with your body in one long straight line from your head to toes. Engage your side core muscles to lift your legs and upper arm, imagining that they are being pulled together, and lower back to the ground with control. This exercise is excellent for strongmen, bodybuilders, weight lifters, athletes, and sporters because its posture-improving effects are essential to reducing the chances of injury. Performing the straight leg sit-up with a twist is more challenging than performing the traditional plank. The Bird Dog promotes core stability and balance, similar to side plank benefits but with reduced stress on the shoulders.
Day 12. High Side Plank Crunch
Planks and other core exercises are still beneficial for building overall strength, injury prevention, and muscle. Cable crunches can be performed standing or kneeling, either one with work, so try both to see which one feels best! Cable crunches allow you to achieve a bigger range of motion than floor crunches because you can really stretch your abs at the top of the movement. Out of all the ab exercises you can do, the cable crunch is by far one of the best, especially for hypertrophy. Although planks are effective and offer many benefits, depending on your goal, situation, physical abilities, and equipment selection, there may be superior exercise alternatives.
Are Side Planks Effective?
Learn to resist lateral flexion while supporting one side of your body at a time with the side plank. Check to make sure your low back stays on the ground when you move your leg forward. Keep your ribs down and mid-back on the floor as you reach your arm overhead. The contralateral pattern — moving your opposite arm and leg together — makes your brain work a little bit harder. Lying on the floor while reaching one arm back behind you and kicking the opposite leg forward will give you double feedback about your form.
It’s crucial for activating the core and glute muscles, essentially improving your balance and stability. What all these movements have in common though is that, like Planks, they are all great for building core strength and stability. These exercises will also challenge most of the major core muscles, including the Rectus Abdominis and Obliquus Externus Abdominis.
