← Side Plank
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Side Plank

Obliques · secondary: Transverse Abdominis
Core beginner Home / Gym bodyweight / mat
Sets × Reps
3 × 20-30 sec each side
Rest
30s
Est. Calories
~4/min
Muscle Group
Core
Starting Position

Set the body into the hold position with a straight, braced line.

Step-by-Step Instructions

1. Lie on your side, forearm under your shoulder.

2. Lift your hips to form a straight line from head to feet.

3. Hold without letting the hips drop.

Breathing

Breathe steadily throughout the hold; do not hold your breath.

Common Mistakes

Letting the hips sag or pike, and holding the breath.

Safety Tips

Break the hold early rather than letting form collapse.

Variations

Beginner: Bend the bottom knee for support.

Intermediate: As described.

Advanced: Lift the top leg or add a reach-under.

Equipment Not Available? Try Instead
Plank
Transverse Abdominis
→
Dead Bug
Rectus Abdominis
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.