Why the side plank is perfect for over 50 fitness

Maintaining a strong, stable core becomes increasingly important for balance injury prevention and overall health as we age. If you’re over 50 and looking for a simple but effective way to improve your core strength, the oblique (side) plank deserves your attention.

This dynamic move doesn’t just target the abs it works deep into the stabilising muscles that protect your spine, enhance your posture, and improve your balance key factors in staying active and independent as you age.

What Makes the Oblique Plank Special?

The oblique plank strengthens four key muscle groups:

Internal & External Obliques – The “side abs” responsible for rotational movements and side-bending stability.
Rectus Abdominus – Your “six-pack” muscle, crucial for forward bending and core support.
Transverse Abdominus (TVA) – Often called the body’s natural corset, this muscle keeps your waist tight and your core stable.
Quadratus Lumborum (QL) – Found in the lower back, the QL supports the lumbar spine and aids in side-to-side stability.

The oblique plank also activates the glute medius, a muscle on the side of your hip that stabilises the pelvis which is vital for walking, climbing stairs, and maintaining balance.

Why You Should Try the oblique plank

The side plank isn’t just about looking great in a shirt or dress, it delivers functional strength that makes daily life easier.

Improves balance: The exercise works one side of the body at a time, challenging your stability and helping you move more confidently.
Reduces risk of injury: The plank strengthens muscles that protect the spine and pelvis, helping you avoid strains, falls, and chronic pain.
Enhances everyday activities: From gardening to carrying groceries, a strong core supports every movement you make.

For maximum benefit, include the side plank at the end of your workout or as part of a focused core session.