Side Plank

An isometric core strengthening exercise performed by supporting your body weight on one forearm and the side of one foot, engaging the obliques and stabilizer muscles.

Instructions

1. Lie on your right side on a yoga mat or padded floor.
2. Position your right forearm on the ground, with your elbow beneath your shoulder.
3. Stack your left foot on top of your right foot, or place them staggered for more stability.
4. Engage your core muscles and press through your right forearm.
5. Lift your hips off the ground to create a straight line from head to heels.
6. Keep your right shoulder directly above your right elbow throughout the hold.
7. Maintain neutral spine alignment; avoid dropping your hips or rotating your torso.
8. Hold the position, breathing steadily, for the prescribed duration.
9. Lower your hips and switch sides.

Tips

• Start with shorter hold times (15-30 seconds) and progress as your strength increases.
• Keep your core engaged and hips elevated throughout the entire hold.
• Do not let your hips sag, which reduces effectiveness and may strain your lower back.
• Breathe steadily and avoid holding your breath during the hold.
• For increased difficulty, try lifting your top leg while maintaining the plank position.