Side Plank For a More Stable Core: Beginner to Advanced Options

The side plank is an old but reliable core drill that helps stabilize the lateral chain which is essential in movements like walking or running.
Some of the basic variations are great for beginners, or for those who are just trying to warm the core up prior to a workout. If you are a beginner, I suggest trying to accumulate 60 seconds worth of solid holds (minimal shaking and NO breath holding) on each side on daily basis. Once you can hold a side plank for 45-60 seconds you're probably able to safely move on to other variations.
For the basic variations I like using the knees together variation for anyone with back pain that shows up with an Antalgic lean. Getting each lateral chain operating without pain is a good goal to have not just for pain relief, but to decrease chances of re-aggravation. The basic variation where you focus more on the top adductor with minimal assistance from the bottom hip is great for people with constant tension in the TFL or Glute med/min. By allowing the top leg to take more of the stress, you're still able to get the QL and obliques on the bottom side strengthened, without overly relying on the tight muscles of the hips.
For the advanced variations I typically like adding the variation with the row into a core circuit during a workout, or as part of a dynamic warm up. This is really just a great way to integrate more difficult motor control and anti-rotation work into what is already a very solid exercise. The Copenhagen plank variations are great for people who are involved with dynamic lateral movement. Soccer and Hockey players come to mind. Many of these athletes who are often experiencing groin pain will benefit from trying to improve the strength of the adductor complex. While there are many other exercises to do this, the Copenhagen plank is an easy starting point .
Let me know what you think!