Side-Plank
Strengthen your core with the Side-Plank! Improve stability, posture, and sculpt your obliques. Hold, breathe, and feel the burn.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie on your side with your legs extended, stacking your feet one on top of the other.
2. Prop your body up on your lower elbow, which should be directly below your shoulder. Ensure your hand is flat on the ground for stability.
3. Contract your core muscles to lift your hips off the ground, forming a straight line from your head to your feet.
4. Keep your head neutral and your other hand can be on your hip or extended upwards.
5. Hold this position, keeping your hips lifted and your body in a straight line. Avoid letting your hips drop to maintain the tension in your core muscles.
6. Maintain the hold for as long as you can while breathing normally, aiming for anywhere from 15 seconds to several minutes as your strength improves.
7. Lower your hips back down to the ground to rest before repeating the exercise on the opposite side.
Make sure to perform the exercise on both sides to promote balanced muscle development. Remember to engage the core throughout the movement to protect the spine and optimize the strengthening of the abdominal muscles.
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