Core

Side Plank

A powerful static move to build oblique strength and improve core stability.

An excellent isometric exercise for building core endurance, targeting the obliques and improving side-to-side stability.

How to do Tips

Body Part: Core
Level: Beginner
,
Intermediate
Muscles: Obliques
Abs
Deep core
Modality: Static
Direction: Static
Equipment: Bodyweight
Mat
Goal: Endurance
,
Strength

How to do:

1. Lie on your side with your legs straight and stacked on top of each other. 2. Place your elbow directly under your shoulder, forearm perpendicular to your body. 3. Engage your core and lift your hips off the ground, forming a straight line from head to heels. 4. Hold this position for 20-60 seconds. 5. Switch sides and repeat. 6. Perform 3-4 sets per side.

Tips:

- Keep your hips aligned; avoid letting them sag or rise too high. - Engage your core throughout the hold. - Look straight ahead to keep your neck in a neutral position. - Start with shorter holds and gradually increase duration.

This exercise in Workout Days

Strength and Conditioning Intermediate

Core and Stability Challenge

Intermediate

12 weeks

Bodyweight Basics for Beginners

Bodyweight Blast

Beginner

4 weeks

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