Side Plank Rotation – How to, Tips and Benefits

Side Plank Rotaion

Side plank rotation is an advanced version of the side plank exercise. Just like the regular side plank, this variation also targets and works the obliques.

In addition to working your ab and oblique muscles, you also work your lower back, hips, and shoulders. It’s a great exercise for building core strength and stabilization.

The standard side plank exercise is considered an isometric exercise, in which you maintain a side bridge, static position for a duration of time.

Although the side plank with rotation is a plank exercise, it holds the element of both dynamic and static exercises.

You perform a dynamic twisting motion while holding the isometric side bridge position. 

Side plank with rotation is more challenging than classic side plank. It requires strength and stability to perform with proper form. 

If you are new, please start with the basic side plank before you do this advanced plank. 

If your fitness level allows you to hold a side plank for 60 seconds or more, try this dynamic side plank.

It’s not only a great way to challenge yourself but also to spice up your abs workout routine.

Side Plank Rotation Benefits

The side plank rotation activates all your abdominal muscles and strengthens your core. This exercise can help you improve balance, stability, endurance and core strength.

To Perform the Side Plank with Rotation

  1. Lie down on the floor on your left side. Position your elbow directly under your right shoulder. Stack your legs, knees, ankles, and feet together. 
  2. Engage your abs and push your right elbow against the floor as you lift up your glutes and hips off the floor. Form a straight line from your right shoulder to your right foot. Extend your right arm up. 
  3. Rotate your torso downwards and reach under your body with your right arm. Rotate back to the side plank with the arm up position (Step 2). Repeat for 10-12 times before switching sides. 

Don’t drop your head. Keep your head in line with your body at all times. 

Misato Alexandre

Co-Founder

After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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