Side Plank
- Reps
- 15–25 sec
How to do it
- 1
Lie on your side with your elbow under your shoulder. Legs straight and stacked, or knees bent for an easier version.
- 2
Tighten your core and lift your hips so your body makes a straight line.
- 3
Breathe steadily the whole time. Don't hold your breath.
- 4
Hold for the time in the plan, then switch sides.
Where you should feel it: The side of your waist holding you up.
What your coach says mid-set
- “Lift your hips high”
- “One straight line, head to heels”
- “Keep breathing”
Common mistakes
Hips dropping toward the floor
Push the floor away and lift your hips back up in line.
Holding your breath
Keep breathing the whole way through. Do not lock your breath.
Felt it somewhere else?
Where did you feel it?
Felt it in your neck or shoulders
Stack your elbow directly under your shoulder and push the floor away instead of sinking into it.
Other versions
- Bench Side Plank
- Kneeling Side Plank
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