The most simple and effective core exercise you need

So often I’m asked by people about how to work the sides or lateral parts of your core. It’s one of the most common things I see missing in the people I work with, and I’d go so far as to say it’s the missing link to core strength and stability.

In this article I’m talking about the most effective core exercises you can use to easily access those lateral muscles and to make your core strong at 360 degrees.  And I promise you it’s nothing complicated.

 Effective core exercise - Side plank

The classic exercise might make you groan, but the fact is it’s simple and works hard for you. If you've watched any of my other tutorials, you’ll see I don't verge too far away from the fundamentals. I try to keep it straightforward so most people can do it. Some people might think the side plank is a bit of a waste of time. It’s something they've done for years. And they perhaps feel it’s not ‘advanced’ enough for them.

That couldn’t be further from the truth.

‘Stick to the basics’ is a phrase you’ll hear any good coach repeating. And that’s because of the basics work. The basics really are where the greatest core strengths come from. That’s why I talk about very similar exercises a lot of the time.

And of course, as ever, there are extensions and other options you can use to move on to from that basic movement.  

The basic side plank – the first step

In fact, there are a number of things you can do with the side plank to fit it into your training routine. Obviously, the easiest version is to come down on the knees. Head to around 1:10 in the video above if you want to see me demonstrating.  But when you’re holding in this position you should be able to feel all of this, down the side, working.

To make it a little harder – so you feel it more around the hip, try lifting your top leg.

The full side plank – building those lateral core muscles.

To progress more? Move onto the full side plank – that longer lever, and additional body weight makes the exercise harder on your lateral core muscles – you’ll feel it right the way along. Then once you’ve mastered that and feel stable, start to lift that top leg and move it forwards to tap the floor in front of you. Just make sure you concentrate on keeping your hips nice and still, You don’t want that hip to drop as you do the movement.

Adding equipment to your side plank routine

And once you’ve progressed through the body weight half and full side planks, you might want to introduce a piece of equipment. Head to 2:20 in the video to see how this might work.

 This allows you to perform a side plank but without using the arms – it’s the perfect thing to move onto after you’ve completed those floor exercises.

When you’re on the floor, you’ll notice you’re working the underside of your core, when you’re on the equipment? It’s the top side you’ll feel as you hold the move. This makes it great for the ql along with the internal and external obliques. Plus, you’ll still hit the gluteus medius and gluteus minimus a little, as you would when you’re on the floor.

And repeat on the other side for that 360-degree workout.

Then of course flip around and repeat both the floor and equipment planks to effectively hit the lateral core muscles on the other side.

For further advancement you could try holding on to weights – perhaps moving these further away from your body and then work on creating a static hold off the side of the equipment, but I’ll talk about this more  another time.

Meanwhile I hope I’ve encouraged not to overlook the side plank for those all important lateral areas. It really does offer the perfect progression for all fitness levels and is a great addition to your routine for a stronger, more stable core.

If you want to build core strength & stability, click here to start my How to Build Core Strength & Stability 12-Week Online Program https://www.christopherholetraining.com/build-core-strength-stability