If you’re looking for a simple yet highly effective exercise to strengthen your core, improve stability, reduce lower back discomfort, and enhance overall fitness, then side planks are for you. Nielsen Fitness trainers use this staple movement in almost every client program – and for good reason.

Read on to learn the benefits of the side plank, how to perform it correctly, and how it can help you reach your health and fitness goals.

THE BENEFITS OF SIDE PLANKS

CORE STRENGTH & STABILITY

Improving core strength is a very common goal for our in-home and virtual personal training clients. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony” (Mayo Clinic, 2025), and side planks are a great tool for this process.

Side planks target your obliques, transverse abdominis, and lower back muscles. Unlike crunches or sit-ups, which primarily target your surface abdominals (rectus abdominis), side planks challenge your lateral stability. By maintaining a steady position, your core learns to resist unwanted movement, improving balance and posture. This increased stability translates to better performance in sports, daily activities, and even injury prevention.

LOWER BACK PAIN

Another popular goal seen by our team is reduction of lower back pain. Many if our in-home and virtual personal trainers favour Dr. Stuart McGill’s “Big 3” exercises for back pain prevention, which side planks are a key component of. “Stuart McGill, PhD, has extensively studied spinal biomechanics and performed clinical studies to narrow down the best three exercises for a stable core to prevent back injuries and to improve function in your everyday activities” (Livestrong, 2022). Along with modified curl-ups and bird-dogs, side planks are designed to strengthen the core without putting excessive strain on the spine.

McGill’s research emphasizes the importance of core endurance and stability over repetitive flexion movements (like sit-ups), which can exacerbate back pain. Side planks in particular target the lateral stabilizers of the spine, reducing your risk of spinal compression and promoting proper posture.

UNIVERSAL & CONVENIENT

Whether you’re a beginner or an athlete, side planks can be modified to match your fitness level. It’s an exercise that can be done anywhere, making it perfect for in-home and virtual workouts.

APPLICATION

Side planks can be integrated during warm-ups, core workouts, or as part of a total-body strength session. Beginners can start with a modified side plank, keeping their knees bent to reduce difficulty, while more advanced trainees can progress to a full side plank, a side plank with a leg lift, or a side plank crunch. Whether used as a stand-alone exercise or in a superset with movements like push-ups or squats, side planks help build a solid foundation for overall fitness.

PERFORMANCE

To get the most out of a side plank, proper form is essential. Begin by lying on your side with your legs extended and stacked on top of each other. Position your elbow directly under your shoulder. Engage your core and lift your hips off the floor, creating a straight line from your head to your feet. “Remember to squeeze not only your abs, but your glutes as well. This will help to maintain the straight line from your shoulders through your ankles. Allowing your glutes to relax causes your hips and torso to sag, and that will defeat the whole purpose of the exercise by taking the tension off your obliques. Also be aware of squeezing your shoulder blades as well, creating a bit of openness through your chest during this phase” (Men’s Health, 2022). Maintain the position for 15-60 seconds, then lower your hips back down and repeat on the other side. You can see trainer Liz demonstrate the proper execution – and various variations – of a side plank here.

FINAL WORDS

Side planks offer a low-impact yet highly effective way to improve core strength, stability, and balance. Whether you’re virtual personal training or working with an in-home personal trainer in Toronto, Collingwood, London, Hamilton, or Ottawa, incorporating side planks will provide long-term benefits for your health and fitness. Contact us today to learn more or schedule a free first workout!