Core
Side plank
Suggested start: 2–3 sets · 20–30 sec hold per side · rest 15–30 sec between sets
Hold positionBodyweight
Hold a long line on one forearm and the side of your foot. Your waist and hip stabilizers work to keep you lifted and facing forward.
How to do it
Lie on your side
Extend your legs and stack your feet. Place your lower forearm on the floor with your elbow directly beneath your shoulder.
Lift your hips
Brace your middle and press through your forearm and the side of your lower foot to lift your hips.
Keep a long line
Stack your shoulders and hips. Rest your top hand on your hip and keep your head, trunk, and legs aligned while breathing steadily.
Lower and switch sides
Lower your hips gently when the hold finishes or your alignment changes. Turn over and repeat on the other side.
Find your form
Keep in mind
- Press the floor away through your supporting forearm.
- Stagger your feet for more balance if needed.
Watch out for
- Letting your waist sink toward the floor.
- Rolling your chest downward or holding your breath.