Side Plank

Description

How to Do Side Plank

1. 1
   Setup

   Lie on your side with your body in a straight line, supported by your forearm. Your elbow should be directly under your shoulder, and your feet stacked one on top of the other.

2. 2
   Setup

   Engage your core, ensuring your hips are aligned with your shoulders and ankles. Place your free hand on your hip or extend it towards the ceiling.

3. 3

   Exhale and lift your hips off the floor until your body forms a straight line from your head to your heels. Maintain a neutral spine and neck.

4. 4

   Hold this position, breathing deeply and steadily, keeping your core tight and preventing your hips from sagging or rotating.

5. 5

   Slowly lower your hips back to the starting position with control. Repeat on the other side for the prescribed duration.

Tips

• Keep your core actively braced throughout the hold, imagining you're pulling your belly button towards your spine to maximize oblique engagement.
• Maintain a neutral head and neck position by looking straight ahead or slightly down, avoiding craning your neck up or letting it drop.
• To increase difficulty, extend your top arm straight up, or lift your top leg a few inches off the bottom leg while maintaining stability.
• Breathe steadily and deeply into your diaphragm; holding your breath can increase tension and make it harder to maintain the position.

Common Mistakes

• ×Sagging hips: If your hips drop towards the floor, actively push through your forearm and squeeze your glutes to lift and maintain a straight line from head to heels.
• ×Rotating torso: Avoid letting your chest or hips rotate forward or backward; keep your body stacked and facing directly to the side throughout the hold.
• ×Elbow not under shoulder: Ensure your elbow is directly beneath your shoulder to provide stable support and prevent unnecessary shoulder strain or instability.