Raise & Side-Plank
Strengthen your core with the Raise & Side-Plank! This exercise targets your obliques for a stronger, more stable you!
The Raise & Side-Plank mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Raise & Side-Plank Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Boxer Muscle (serratus anterior)
Raise & Side-Plank Variations and Alternatives
How to do the Raise & Side-Plank
Starting Position:
Lie on your side on a mat or flat surface.
Keep your legs straight and stack them on top of each other.
Place your lower elbow directly under your shoulder for support, ensuring your forearm is perpendicular to your body.
Body Alignment:
Your body should form a straight line from your head to your feet.
Engage your core muscles to maintain this straight line.
Raising the Hips:
Press down through your lower forearm and lift your hips off the ground.
Your body should remain in a straight line, with only your elbow and the outer edge of your feet touching the ground.
Hold the Position:
Keep your hips lifted and hold this plank position for 15 to 30 seconds.
Focus on breathing steadily and keeping your core engaged.
Lowering Down:
To begin, slowly lower your hips back to the ground, returning to the starting position.
Repetition:
Repeat for the desired number of repetitions, typically 3 sets of 10 to 15 reps on each side.
Switch Sides:
After completing the repetitions on one side, turn over and repeat on the opposite side.
Tips for Beginners:
If the full plank is too challenging, you can modify by bending your knees and keeping them on the ground.
Ensure your neck is relaxed and aligned with your spine throughout the exercise.
Raise & Side-Plank FAQs
What muscles does the Raise & Side-Plank work?
The Raise & Side-Plank mainly works the core, with help from the back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Raise & Side-Plank?
None. The Raise & Side-Plank is a bodyweight exercise, so you can do it anywhere.
What are some Raise & Side-Plank variations and alternatives?
Similar exercises include the Alternating Leg Lift Side-Plank, Alternating Single-Leg Raise Plank, Dumbbell Raise Side-Plank and Elbow to Decline Knee Side-Plank.
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