Pilates Exercise: Side Plank To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment)

Muscles Focus (1, 2, 3, 4): core/abdominal/abs, internal obliques, external obliques, quadratus lumborum, transverse abdominis, rectus abdominis, quadratus lumborum, glutes, hips, legs, back/trapezius, shoulders/deltoids, supraspinatus, arms/triceps

Side Plank Variations (5): leg raises/lifts, rotations, stretch, big toe hold, bound half-lotus leg, tree legs, eagle leg, fallen triangle, fallen triangle leg lift, backbend, crunches, bottom knee bent, bottom knee hovering

*You can only maintain and tone muscles you already have (genetically and/or added via resistance/exercise)

*Here are more Pilates exercises (see filter dropdown) that add muscle mass to reduce skinny fat

References

1. Pilates Connection: Side Plank, April 18, 2016. https://www.pilatesconnection.co.za/all-exercise-list/side-plank/
2. Jefit: Side Plank: A Great Core Exercise for Everybody, Emily Trinh. https://www.jefit.com/wp/exercise-tips/side-plank-a-great-core-exercise-for-everyone/
3. Eat This, Not That: I’m a Trainer and This Side Plank Variation Builds Elite Core Strength, January 30, 2025, Jarrod Nobbe, MA, CSCS. https://www.eatthis.com/trainer-side-plank-variation-elite-core-strength/
4. Eat This, Not That: If You Can Hold a Side Plank for This Long, Your Core Is Stronger Than 90% of People, March 4, 2025, Jarrod Nobbe, MA, CSCS. https://www.eatthis.com/side-plank-core-strength-test/
5. Alo Wellness Club: 20 Side Plank Variations to Step Up Your Practice. https://blog.alomoves.com/movement/20-side-plank-variations-to-step-up-your-practice