Side Plank

Starting position

1. Lie on your side on a mat with your legs straight, feet stacked or the top foot slightly in front.
2. Prop yourself up on your bottom forearm: elbow directly under your shoulder, forearm perpendicular to your body.
3. Place your top hand on your hip or reach it up toward the ceiling.

Execution

1. Take a breath and brace your abs and glutes.
2. Exhale and lift your hips off the floor so your body forms a straight line from head to feet.
3. Hold for the set time (for example, 30 seconds). Breathe calmly and evenly — don't hold your breath.
4. Lower your hips gently to the floor and repeat on the other side.

Common mistakes

• Hips sagging toward the floor — the load shifts from the obliques to the shoulder and lower back.
• Hips drifting back, body folding — you lose the straight line and the abs work less.
• Elbow not under the shoulder — the shoulder joint gets overloaded.
• Holding your breath — fatigue builds up quickly.

Beginner tips

• Start with 15–20 seconds per side and gradually increase the time.
• If it's too hard for now, do the easier version on your knees: knees bent, straight line from head to knees.
• Keep your head in line with your spine — don't let it drop toward your shoulder.

Alternatives

• Standing Side Bend with Dumbbell — dynamic work for the obliques
• Twisting Sit-Up on Incline Bench — obliques in a rotational movement
• Планка подъем ног вверх — a static hold for the whole core