Difficulty: Medium
Impact Level: Low
Target Body Parts: abs, lower back, shoulders, glutes
How to do Side Plank
Back to ExercisesInstructions
Lay down on your left side and rest your upper body on your left elbow, making sure the elbow is in the same vertical line as your shoulder. Place your right hand on your right hip to help as a cue to keep your hips stacked.
Then lift your hips up by pushing down with your elbow and the outside edge of your left foot. The aim is to lift your hips until they align into a straight line from the crown of your head down to the soles of your feet. Hold this position for the required duration and then repeat it on the other side.
How to make Side Plank easier
You can build up to this straight leg plank version, by practising this exercise with your knees still on the floor and your legs bent so that your feet tuck up behind you.
Also try out Side Leg Raise and Standing Side Crunch exercises as good ways to build up strength in the muscles required for Side Plank.
How to make Side Plank more challenging
Increase the intensity of this exercise by reaching up with your top arm. You can also lift your top leg up off your bottom leg and try to hold it up and stable for the duration of the exercise.
Also try our Plank Side Walk exercise.
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