If you’re looking for a simple but effective core exercise that supports strength, posture, and balance, the alternating side plank is an excellent addition to your routine.
Unlike crunches or high-impact movements, this exercise challenges the deep core muscles while also improving shoulder stability and coordination. It’s particularly useful for busy women who want practical, functional strength that supports everyday movement.
The best part? You don’t need any equipment, and the exercise can easily be adapted for different fitness levels.
As a qualified nutritional therapist and health coach, Dania Trapani encourages sustainable movement that works with your body — not against it. Exercises such as alternating side planks can help build strength gradually while supporting long-term wellbeing.
What Is an Alternating Side Plank?
An alternating side plank is a dynamic core exercise that involves moving from a standard plank position into a side plank on each side.
The movement targets:
- Core muscles
- Obliques
- Shoulders
- Glutes
- Hip stabilisers
- Postural muscles
Because the movement requires control and balance, it also helps improve coordination and functional stability.
Benefits of the Alternating Side Plank
Builds Functional Core Strength
Your core does far more than create visible abdominal muscles. A strong core supports posture, balance, lifting, walking, and everyday movement.
Alternating side planks train the deeper stabilising muscles that help protect the spine and improve overall movement quality.
Supports Better Posture
Many women spend long hours sitting at desks or working on screens. Exercises that strengthen the core and upper body may help support better posture and body awareness.
Improves Balance and Stability
Because you shift weight from side to side, this exercise challenges balance and coordination while strengthening stabilising muscles around the hips and shoulders.
Low-Impact and Equipment-Free
Alternating side planks can be performed almost anywhere and do not require jumping or heavy equipment, making them ideal for home workouts.
Encourages Full-Body Engagement
Although often considered a core exercise, the movement also engages:
- Shoulders
- Glutes
- Legs
- Back muscles
This makes it an efficient addition to a busy schedule.
How to Do an Alternating Side Plank
Step-by-Step Instructions
- Start in a high plank position with your hands directly under your shoulders.
- Engage your core and keep your body in a straight line.
- Shift your weight onto your right hand.
- Rotate your body into a side plank while lifting your left arm towards the ceiling.
- Pause briefly while maintaining alignment.
- Return slowly to the centre plank.
- Repeat on the opposite side.
- Continue alternating sides with control.
Do 2-3 sets of 8-12. If you find this exercise too hard, just do what you can.
Key Form Tips
- Keep your hips lifted throughout the movement.
- Avoid collapsing into the shoulders.
- Move slowly rather than rushing.
- Keep the neck relaxed.
- Breathe steadily throughout the exercise.
- Focus on the quality of movement over speed.
Common Mistakes to Avoid
Letting the Hips Drop
Dropping the hips can reduce core engagement and place unnecessary strain on the lower back.
Rotating Too Quickly
Fast transitions often reduce stability and make it harder to maintain proper form.
Holding Your Breath
Steady breathing helps maintain control and reduces unnecessary tension.
Beginner-Friendly Modifications
If full alternating side planks feel too challenging initially, that’s completely normal.
Knee-Supported Side Plank
Place the lower knee on the floor for additional support while maintaining core engagement.
How Long Should You Hold an Alternating Side Plank?
For beginners, aim for:
- 5–8 repetitions per side
- Or 20–30 seconds total
As strength improves, you can gradually increase duration or repetitions while maintaining good form.
Remember: quality matters more than duration.
Static Side Plank Hold
Instead of alternating sides dynamically, hold one side plank at a time.
Elevated Plank
Use a bench, sofa, or sturdy surface to reduce pressure on the wrists and shoulders.
Progress gradually and focus on consistency rather than intensity.
Overloading the Shoulders
If your shoulders feel uncomfortable, reduce the duration or try a modified version.
Who Can Benefit From Alternating Side Planks?
This exercise may be beneficial for:
- Women looking to improve core strength
- Those seeking low-impact exercise options
- Women focusing on healthy ageing and mobility
- Individuals wanting to improve balance and posture
However, if you have shoulder, wrist, or back injuries, it’s best to seek personalised advice from a qualified healthcare professional before starting new exercises.
How to Add Alternating Side Planks Into Your Routine
You can include alternating side planks in:
- Home workouts
- Core circuits
- Pilates-inspired routines
- Strength sessions
- Mobility and stability workouts
Try pairing them with:
- Glute bridges
- Bird dogs
- Dead bugs
- Squats
- Gentle mobility exercises
For busy women, even 10–15 minutes of regular movement can contribute to a more sustainable, healthy lifestyle.
Sustainable Fitness Matters More Than Perfection
One of the biggest misconceptions around exercise is that workouts need to be intense or exhausting to be effective.
In reality, consistency, recovery, and movement quality matter far more in the long term.
Dania Trapani’s coaching approach focuses on realistic, sustainable wellbeing for women balancing careers, stress, family life, and personal health goals. Movement should support your life — not become another source of pressure.
If you’re looking for practical support with nutrition, healthy habits, stress management, and sustainable fitness, personalised wellness coaching can help you create a routine that genuinely fits your lifestyle.
Final Thoughts
The alternating side plank is a simple but highly effective exercise for building core strength, improving stability, and supporting better movement patterns.
Whether you’re returning to exercise, building confidence with strength training, or looking for efficient at-home workouts, this movement can be adapted to suit your needs.
Start slowly, focus on form, and remember that sustainable progress always beats perfection.
Health & fitness coaching for women over 40
I hope you enjoy incorporating this Alternating Side Plank Exercise into your exercise routine. If you’re looking for more exercise inspiration, feel free to check out these other exercises.
If you would like structured, personalised support to improve your strength, posture, and confidence with exercise, I offer coaching programmes designed specifically for women over 40.
I believe that with the right nutrition, lifestyle changes, and support, you can feel more energised, balanced, and confident in your body.
Whether your goal is to:
- Build strength safely
- Improve posture and mobility
- Reduce stiffness and discomfort
- Or return to exercise with confidence
A tailored programme can help you progress safely, efficiently, and with expert guidance.
Let’s work together to create a plan that supports your health goals and fits into your lifestyle. Your health is your greatest asset – let’s make it a priority!
👉 Contact me today to start your journey to better health.
Alternating Side Plank FAQ
What is the Alternating Side Plank exercise?
The alternating side plank is a bodyweight core exercise that strengthens the abdominals, obliques, shoulders, and stabilising muscles. It involves moving from a plank position into alternating side planks while maintaining core control, balance, and proper alignment. It can be modified for beginners and performed at home without equipment.
Is the alternating side plank suitable for beginners?
Yes. Beginners can modify the exercise by placing one knee on the floor or reducing the range of movement.
What muscles do alternating side planks work?
Alternating side planks primarily target the core, obliques, shoulders, glutes, and stabilising muscles.
How long should I hold a side plank?
Beginners can start with 10–20 seconds per side and gradually increase duration as strength improves.
Are side planks good for posture?
Side planks may help support better posture by strengthening the core and stabilising muscles involved in spinal alignment.
Can I do alternating side planks every day?
They can be included regularly as part of a balanced routine, but adequate recovery and variety are also important.
What should I do if side planks hurt my shoulders?
Try a modified version with the lower knee down or reduce the duration. Persistent pain should be assessed by a qualified professional.
Are alternating side planks good for women over 40?
Yes. They are a low-impact, functional exercise that can support balance, stability, and core strength as part of healthy ageing.