Side Plank | Illustrated Exercise Guide

Primary muscles: Core
Secondary muscles: Obliques
Equipment: No equipment

Side Plank Instructions

1. Lie on your side with your body fully extended.
2. Lift your body off the ground and balance your weight between the forearm and the side of the foot.
3. Keep your body in a straight line and hold for as long as you can.
4. Change sides and repeat.

Proper Form And Breathing Pattern

While doing side planks, position your elbow under your shoulder, keep your core engaged, your abs tight, and breathe slowly. Your body should form a straight line from your head down to your feet.

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Exercise Benefits

Adding the side plank to your workout routine helps to develop core strength and definition, improves your posture, and increases your flexibility. Planks and side planks are amazing exercises for the core that can drastically reduce your risk for lower back pain and injury.

Side Plank Demonstration

Sets And Reps

Perform the side plank for as long as you can without allowing your hips to drop or drift backward. Your goal should be 60 seconds. If you can’t reach this goal, start focusing more on your core. If you’re comfortable with side planks, you can increase the challenge by lifting one arm or one leg.

Calories Burned

To calculate the number of calories burned doing the side plank exercise, enter your weight and the duration of the exercise:

Related Core Exercises

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Roll up
Windshield wipers
Reverse crunches
Back extensions

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