Dynamic Side Plank

Dynamic Side Plank is a challenging exercise that strengthens the core muscles , oblique abdominal muscles , shoulders and hips . By adding dynamic movements, this exercise improves both the stability and mobility of the body. This makes it an excellent choice for those looking to improve balance and functional strength.

Correct Technique

Follow these steps to perform the Dynamic Side Plank correctly:

  1. Start in a side plank position with your body in a straight line from head to feet. Support your body on one elbow and place your feet on top of each other.
  2. Engage your core and lift your hips up so that your body forms a straight line.
  3. Lower your hip down to the floor in a controlled manner, then lift it back up as high as possible.
  4. Repeat this raising-lowering motion in a steady, controlled rhythm.
  5. Switch sides after completing the recommended number of repetitions on one side.

Common Errors

To get the most out of the Dynamic Side Plank, avoid these common mistakes:

  • Lowering the hips too far: Avoid lowering the hips all the way to the floor, as this can reduce the effect of the exercise. Keep tension in the core throughout.
  • Poor posture: Make sure your body stays in a straight line from head to heels, and avoid bending your hips forward or backward.
  • For fast movement: Perform the movements slowly and controlled to fully engage the muscles.

Modifications and Variations

Adapt the exercise to your level with these modifications:

  • Beginners: Perform the exercise with your knees on the ground for less stress on your core and shoulders.
  • Advanced: Add a rotation hip raise, where you twist your torso toward the floor as you lower your hips and rotate back to the starting position as you lift your hips.
  • Weighted Side Plank: Hold a light dumbbell in your free hand for added resistance during the exercise.

Repetitions and Sets

Here are recommendations for reps and sets depending on level:

  • Beginner: 3 sets of 8-10 repetitions per side.
  • Intermediate: 3 sets of 12-15 repetitions per side.
  • Advanced: 4 sets of 15-20 repetitions per side.
Back to blog