sidoplank

Sidoplank, sometimes called a side plank, is a core-strengthening exercise performed on one side of the body. It emphasizes lateral core muscles, particularly the obliques, along with the glutes and shoulder stabilizers. It is commonly included in general fitness routines and rehabilitation programs to improve core stability and spinal support.

Technique: Begin lying on your side with legs extended or knees bent for a modified version. Prop yourself up on your bottom forearm with the elbow aligned under the shoulder. Stack the feet or place one in front of the other. Lift the hips to form a straight line from head to feet, supported by the forearm and the outer edge of the bottom foot. Keep the neck neutral and the core actively engaged. Hold for time, then switch sides. Progress by increasing hold duration, stacking the feet, or adding leg lifts or hip dips.

Variations: Side plank with leg lift, side plank with hip dips, elevated side plank (on a raised surface), and dynamic variations like reaching the top arm forward. Some routines use a short hold followed by repetitions rather than continuous holds.

Benefits and considerations: Sidoplank strengthens the obliques and other lateral core muscles, improves balance and posture, and can contribute to lower back stability when part of a balanced program. Proper form is essential to protect the shoulders and hips; avoid letting the hips sag or the torso twist. Individuals with shoulder or hip pain should seek guidance before performing the exercise.