Abdominals
Side Plank
3 × 30–45 seconds per side · Beginner · Bodyweight
How to do it
- Lie on your side with your forearm on the floor, elbow directly under your shoulder and legs stacked straight together.
- Press through your forearm and feet to lift your hips until your body forms one straight line from head to heels.
- Place your free hand on your hip or reach it toward the ceiling, keeping your chest open and facing forward.
- Hold the position breathing steadily without letting your hips sag or roll, then lower down and repeat on the other side.
Coach tip: If your hips drop within seconds, bend your knees and plank from knees and forearm instead; a shorter hold with a perfectly straight line builds more strength than a sagging full plank.
About this exercise
The core's job is to resist and transfer force — bracing the spine while the arms and legs move. Training it directly builds a brace you can use in every lift and every sport.
Primary muscles
Rectus abdominis, obliques
Also working
Transverse abdominis, hip flexors, spinal stabilisers
Common mistakes
- Pulling on the neck or rushing through reps
- Letting the lower back arch and take over the work
- Holding your breath for the whole set instead of breathing behind the brace
Form & safety — Exhale as you exert and keep your ribs down. Stop if you feel strain in your lower back rather than work in your abdominals.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.