How to do a Side Plank
- Lie on one side with your elbow under your shoulder and legs stacked.
- Press through your forearm and outer foot to lift your hips off the floor.
- Form a straight line from head to feet and reach your top arm to the ceiling.
- Keep your abs braced and hips high without rolling forward or back.
- Hold for the interval, then switch to the other side.
Keep in mind
- Stack the shoulder directly over the elbow.
- Lift the hips until the body is one straight line from head to feet.
- Stack the feet, or stagger them for a little more stability.
- Reach the top arm at the ceiling to keep the chest open.
Common mistakes
- The hips drifting backwards — the body should stay one flat plane.
- Sinking into the bottom shoulder — press the floor away and keep the shoulder blade set.
- The top hip rolling forward — stack the hips one directly over the other.
Breathing
Breathe steadily throughout; don't hold your breath.
Take care
Put the underneath knee down and hold from there if the shoulder or the ribs complain.
Easier and harder
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