Side Plank
🌀 Obliques & Waist · updated September 2026
⏱ 15–30 sec/side🔁 2 per side📶 intermediate🌿 low-impact
Targets: obliques, deep waist stabilizers
How to do it
- 1Lie on your side, forearm on the floor, elbow under shoulder, legs stacked.
- 2Lift your hips until your body forms a straight line.
- 3Hold, keeping hips high and forward. Breathe.
- 4Lower with control and switch sides.
Form tips
- • Drive the hips slightly forward — don't fold at the waist
- • Stack shoulders vertically over the elbow
- • Beginner option: bottom knee bent on the floor
Common mistakes
- • Hips drooping toward the floor
- • Rolling the top shoulder forward
- • Neck craning up or down
