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How to Do Side Plank Exercise for Active Level

By Margaret Martin 3 Comments

In this video I show several variations of how to do side plank exercise for the Active level in the Strengthen Your Core exercise program.


I demonstrate the side plank exercise at both a 90 and 45 degree angle. I also show how to modify your lift or change the duration of your lift.

How to Do Side Plank Exercise

how to do side plank exercise

Let me start with the 90 degrees because that allows me to keep talking to you straight on with the camera.

  • Make sure your elbow is tucked in slightly from the shoulder.
  • It’s going to feel a little bit awkward because it is going to feel like it’s a little bit tight in, but that’s going to allow you to have your humerus straight in a vertical position once you lift up.
  • As you drop back, the elbow is in a little bit closer to the body, but as you lift up it’s sitting just directly underneath, and that’s going to be the most comfortable for the shoulder joint.
  • In Strengthen Your Core, it shows the thigh being straight in line with the body, but if you attempt this and you’re going, “Well, that intensity is a little higher than I hoped for”, but you don’t feel like going back to the active level four, you can bring your bottom knee forward slightly, 20 or 30 degrees.
  • By doing so, that’s going to reduce the intensity of this side plank.
  • The other thing you can play with is the distance that your hip is lifted off from the ground.
  • Lift off just a little bit is going to be less intense than if you lift off and create that straight line into the side plank.

Variation: How to Do Side Plank Exercise

how to do side plank exerciseAnother variation that you can do, as opposed to holding the plank for the entire 20 seconds, is to lift and lower during that time.

  • You want press into the floor.
  • Press into the floor and engage all of the muscles around the shoulders to support you.
  • If you’re going to come up, you can take this hand to give yourself a little more support at the shoulder, if that’s helpful.
  • Your head is in a neutral position.
  • If that’s feeling too intense, just drop down and pull back up again, and drop down and pull back up, which allows you a variation within the active level side plank, 90 degrees.
  • We can take the same concepts into the 45.
  • Either your leg is going to be straight with your body when you turn onto a 45 degree, or you are going to allow yourself to have a little bit more flexion at the hip.
  • This little bit more flexion is going to make the intensity much less for the abdominal wall.
  • Here’s the 45.
  • Press in and engage the musculature around the shoulder girdle.
  • If you need more support, bring it up through here.

This gives you some ideas for positioning yourself and modifying the side planks, both the 90 and 45, to work best for you.

Core Exercises Guide

Want to learn more about core exercises? Visit my Core Exercises Guide.

About Margaret Martin

Margaret Martin is a Physical Therapist with 35 years of clinical experience. Her expertise is in the treatment and prevention of osteoporosis through exercise, safe movement and fall prevention. For the last 15 years, she has concentrated on bone health and has treated thousands of patients for their osteoporosis, osteopenia and low bone density.

Margaret is the author of three books on osteoporosis and exercise. All books are available on Amazon in both print and Kindle formats. Recently she produced an exercise workout video DVD on safe exercise for people with osteoporosis.

She is the creator of the continuing education course, Working with Osteoporosis and Osteopenia. This course is accredited by all Physical Therapy Licensing boards across the United States. Thousands of Physical Therapists in the United States, Canada and around the world have completed her training course. Margaret has trained physicians, Physical Therapists and other healthcare staff at Genesis Rehab Services, Jewish General Hospital in Montreal, Charles Lemoyne Hospital in Montreal, Ottawa Hospital Rehabilitation Centre, Bruyere Hospital in Ottawa, Osteoporosis Canada, and West Carleton Family Health in Ottawa.

Margaret graduated from the School of Physical and Occupational Therapy at McGill University in Montreal, Canada in 1984. She is licensed to practice Physical Therapy in Ontario and California.

Margaret's work in osteoporosis and Physical Therapy has been cited in a number of Physical Therapy textbooks. She has been interviewed as an expert in osteoporosis prevention and treatment by the Toronto Star, CTV Ottawa Morning Live, the Senior Rehab Project podcast, and Dr. Rebecca Risk's podcast, Falling Through the Cracks.

She has done research with McGill School of Physical Therapy into the use of a web-based exercise program for patients with osteoporosis. Margaret has presented at the Canadian Physiotherapy Association and the Ontario Physiotherapy Association on treating aging adults and osteoporosis.

She is the proud recipient of the 2011 Award of Distinction from the College of Physiotherapists of Ontario for her significant contributions and achievements as a Physiotherapist.

Margaret operates her Physical Therapy clinic, MelioGuide Physical Therapy, in Ottawa, Ontario where she focuses on patients with osteoporosis, osteopenia and low bone density.

Reader Interactions

Comments

  1. Gale Repta says

    I just watched your video “Side Plank for Active Level’. I find in this video, as in some others, the suggestions you demonstrate are too easy, and I would like a stronger version to be demonstrated as well.
    I am strong enough to do side plank with both arm and legs straight, and top arm extended. As I want to safely challenge my muscles a little bit without straining joints, I’d appreciate suggestions for this level.
    Thank you.

  2. Margaret Martin says

    Hi Gale, Many people are best to start with beginner level planks to ensure proper form. If your looking for more challenging side planks I encourage you to purchase my book Strengthen Your Core available on Amazon.com. There are Active, Athletic and Elite Level Side Planks and Planks – should keep you busy for some time!
    Take care.

  3. Dorothy Anderson says

    I have been doing the active program 6x week, doing 2 sets of 15, for close to a year now. I have started doing a few of the exercises in the athletic program, notably the triceps extension and pullovers on the ball. I walk 45-60 minutes with poles, 5 times a week. Could you suggest other improvements? Thanks. I do like your videos of the side plank, they are helpful. Dorothy.

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