Power of the Pose: Side Plank

This exercise is often overlooked in favour of the regular plank pose to build a strong core.


This version of plank pose will ensure you target the quadratus lumborum, part of the posterior abdominal wall that plays an important role in avoiding back pain.


Finnish researchers discovered that people with deficient muscle endurance in their lower backs were three to four times more likely to develop on-going lower back problems that those who have fair or good endurance. So what is good endurance? Essentially, you’ll need to be able to hold a stable side plank on each side for one minute, minimum of 3 sets.


There are several variations for side plank: balancing on the hand or the elbow and either stacking the feet, feet heel-toe or dropping the bottom knee to the mat. Whatever your variation, ensure hips stay stacked and high.