Side Plank

The Side Plank is a beginner-level strength exercise that targets obliques, core and supports shoulders.

• Builds strength and control in obliques, core.
• Trains a fundamental core movement pattern used in daily life.

1. 1

   Set up for the Side Plank: {setup}.

2. 2

   Brace your core as if preparing for a light punch to the stomach.

3. 3

   Perform the movement with control, keeping your lower back pressed down or neutral throughout.

4. 4

   Pause briefly at the hardest point, then return to the start without relaxing.

• Quality beats duration — stop when your form breaks.
• Breathe steadily; never hold your breath.

• Arching the lower back.
• Rushing the movement to fit more reps in.

• If you feel lower-back strain, shorten the range or reduce the hold.
• Avoid neck strain by keeping the head neutral.

Shorten the lever (bent knees, closer arms) or reduce the hold.

1. 1.Add time, reps, or a slower tempo.
2. 2.Progress to harder levers or added load.

General guidance — adjust based on your experience and goals.