Side Plank (Band)

Isometric core exercise using a resistance band to enhance oblique and lateral core stability.

Instructions

1. Lie on your side with your elbow directly under your shoulder, legs extended.
2. Loop a resistance band around both legs just above the knees or around your feet.
3. Engage your core and lift your hips off the ground, creating a straight line from head to feet.
4. Maintain the band tension by keeping your top leg slightly lifted away from the bottom.
5. Hold this position, breathing steadily and resisting any sagging at the hips.
6. Keep your head neutral and aligned with your spine throughout the hold.
7. Lower down with control and switch to the opposite side.

Tips

• Ensure your hips stay high and aligned with your shoulders and ankles
• Engage your obliques by pressing against the band throughout the hold
• Keep your core tight to prevent your hips from sagging downward
• Breathe steadily—avoid holding your breath during the hold
• Start with shorter holds and gradually increase duration as strength improves