Side plank
A side plank is holding your body in a straight line on your side, propped on one forearm with your hips lifted. It works the obliques, the deep core and the outer hip, and you do it on both sides.
- Group
- Core
- Equipment
- A mat
- A first set
- 20 seconds
How to do it
Start position
Lie on your side on a mat with your forearm flat, elbow under your shoulder, legs straight and stacked, top hand on your hip.
The hold
- Lift your hips so your body is one straight line from head to feet.
- Hold, breathing calmly, keeping your hips high.
- Lower with control and repeat on the other side.
Tempo
Start with 20 seconds and add time as it gets easier. Breathe slowly the whole time.
Form cues
- Your body stays in one flat plane, no leaning forward or back.
- Only your bottom forearm and the side of your bottom foot touch the mat.
Common mistakes
- Hips droppingPush your bottom hip up toward the ceiling; shorten the hold if it keeps sinking.
- Rolling forward or backStack your shoulders and hips as if your back were against a wall.
- Shoulder sinking into the elbowPress the forearm into the mat and lift away from it.