All exercises
Side Plank
Side Plank builds lateral trunk strength and teaches the body to resist collapsing sideways. A straight line from head to heel is the priority; duration comes after good shape.
Instructions
Lie on your side with the elbow directly under the shoulder and legs extended. Stack the feet or place the top foot slightly in front for balance. Lift the hips off the ground to form a straight line from head to feet. Hold the position while keeping the core engaged and breathing steadily.
Avoid Common Mistakes
• letting the hips drop or rotate forward
• shrugging the shoulder toward the ear
• holding the breath
• bending at the waist instead of staying straight
Variations
• with knees bent
• with top leg lifted
• with arm reach
• shorter or longer hold duration
• alternating sides
Type:
strength
Exercise mode:
isometric
Difficulty:
beginner
Equipment:
mat, none