CaloSign inSide plank alternatives
Side planks work the obliques and the muscles that stop you tipping sideways. From the knees, standing or lying down, these swaps make them easier to start or easier on the shoulder.
No equipment 3
Knee side plank
Knees bent, hips pushed forward.
Start with 2 × 20 sec each side, build to 3 × 30 sec each side.
Works: obliques and core, with the shoulders
Standing side bend
Slow, reach down the leg, no leaning forward.
Start with 2 × 10 each side, build to 3 × 12 each side.
Works: obliques
Tempo: 2s each way
Skip with lower-back pain.
Side-lying leg lift
Lie on your side, lift the top leg slightly behind you, toes forward.
Start with 2 × 10 each side, build to 3 × 12 each side.
Works: glutes, with the obliques
Tempo: 2s each way
With dumbbells 1
Suitcase carry
One weight at the side, walk tall without leaning.
Start with 2 × 20 sec each side, build to 3 × 30 sec each side.
Works: obliques and core, with the shoulders
Skip with neck pain.
If something hurts
- With lower-back pain: Knee side plank, Side-lying leg lift, Suitcase carry.
- With neck pain: Knee side plank, Standing side bend, Side-lying leg lift.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
Workouts planned around you, free
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
