Side Plank
Step by step
How to perform
- Prop your body up on your elbow, ensuring your elbow is directly under your shoulder.
- Tighten your core muscles and then raise your hips until your body is in a straight line from head to feet.
- Hold this position for as long as you can, maintaining a tight core and keeping your hips lifted.
- Slowly lower your body back down to the starting position and repeat the exercise on the other side.
Overview
About this exercise
The Side Plank is a powerful exercise that primarily strengthens the obliques, but also engages the shoulders, wrists, and hips, promoting overall balance and core stability. It is suitable for individuals at all fitness levels, with modifications available for beginners and challenges for advanced exercisers. People would want to do it because it helps enhance functional fitness for everyday activities, improves performance in sports, and assists in injury prevention by promoting a strong, balanced physique.
Coaching cues
Form tips
Engage your core muscles throughout the exercise. This not only helps maintain your balance but also ensures that the right muscles are being worked. A common mistake is to let the hips sink towards the ground, which can strain the lower back. To avoid this, actively push your hips upwards, keeping your body in a straight line from head to feet.
Keep your neck in line with your spine. A common mistake is to let the head drop forward or push it back, straining the neck. You can avoid this by focusing on a fixed point in front of you.
Don't hold your breath while performing the side plank.
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