Side plank

3 × 20-40s c/u  ·  Equipment: No equipment, Mat

Muscle groups: Core & abs

How to do side plank

1. Lie on your side and rest your forearm on the floor with your elbow under your shoulder.
2. Stack your feet or cross your legs depending on your level.
3. Lift your hips until your body forms a straight line from head to feet.
4. Keep your core braced and your shoulder away from your ear.
5. Breathe steadily and hold the time without letting your hips drop.
6. Lower and repeat on the other side.

Mistakes to avoid

• Don't let your hips drop; keep your body in a straight line for the whole hold.
• Don't put pressure on a bent wrist; use your forearm and align your elbow under your shoulder.
• Keep your neck neutral, looking forward.
• If your shoulder hurts, shorten the time and the range.

Progression

• Start with 20-40 seconds per side and add 10 seconds each week.
• Once you pass 45 seconds, raise your top leg for more difficulty.
• Increase time under tension by lowering your hips 5 cm and lifting without resting.
• Over time, try it with a band or with your top foot elevated.