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:

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.

Level: Beginner
,
Intermediate
Body Part
Muscles: Obliques
,
Rectus Abdominis
,
Transverse Abdominis
Equipment: Bodyweight
,
Mat
Modality: Isometric
Goal: Endurance
,
Strength
Direction: Static

This exercise in Workout Days

Strength and Conditioning Intermediate

Day 4 - Conditioning (Core & Stability)

Intermediate

12 weeks

Bodyweight Basics for Beginners

Day 2 - Bodyweight Training

Beginner

4 weeks

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