Side Plank

01 Steps

1. 1 Lie on your side with your forearm on the floor, elbow directly under your shoulder.
2. 2 Stack your feet on top of each other (or place the top foot in front for more stability).
3. 3 Lift your hips off the floor to align your body from head to feet.
4. 4 Engage your obliques and glutes to maintain the position.
5. 5 Hold for the prescribed time, then switch sides.

02 Tips

• ✓ Push the floor away with your elbow to avoid sinking into your shoulder.
• ✓ Extend your free arm toward the ceiling to improve balance.
• ✓ If your hips drop, squeeze your glutes harder.

03 Common mistakes

• ✗ Hips rolling forward or backward: your body must stay in a single plane.
• ✗ Rolling forward: imagine you are between two walls.
• ✗ Elbow too far forward or back: it must be directly under the shoulder.

04 If you struggle

• → Do the side plank on your knees (bend your knees at 90°).
• → Reduce the duration to 10 seconds and increase progressively.
• → Master a 30-second front plank before moving to the side plank.