Bodyweight

Side Plank

The Side Plank, a balance exercise, targets your obliques to enhance your core strength and stability. Regular performance improves balance and posture.
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Side Plank instructions
Step-by-step instructions
1
Begin by lying on your side, with your legs stacked and straight.
2
Using your forearm and elbow on the side you are laying on, push up until your body forms a straight line from your head to your feet.
3
You should feel the slow burn in your side abs and in the arm holding you up.
4
Keep your body straight, avoid raising your hips too high or letting them sag towards the ground.
5
Hold the position for the determined amount of time and then slowly lower your body back down. Repeat on the other side.
Begin by lying on your side, with your legs stacked and straight.
Using your forearm and elbow on the side you are laying on, push up until your body forms a straight line from your head to your feet.
You should feel the slow burn in your side abs and in the arm holding you up.
Keep your body straight, avoid raising your hips too high or letting them sag towards the ground.
Hold the position for the determined amount of time and then slowly lower your body back down. Repeat on the other side.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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