CoreBeginner
Side plank
A sideways hold that trains the core in a direction the plank doesn't reach.
- Primary muscles
- Obliques, hips
- Suggested target
- 3 sets × 20 seconds
- Difficulty
- Beginner
Why it helps
The core work from most ab exercises only guards you front-to-back. This adds the sideways strength that keeps your hips level and stops your lower back compensating when you carry something on one side.
How to do it
- 1Lie on your side, forearm on the floor, elbow under your shoulder.
- 2Stack your feet on top of each other, legs straight.
- 3Lift your hips until your body forms one straight line from head to feet.
- 4Hold, keeping your hips lifted and level; switch sides for the next set.
Beginner notes
Bend your bottom knee to 90° and rest on that knee instead of your feet — same line through shoulders and hips, lower load.
Common mistakes
- Hips dropping toward the floor.
- Rolling forward or backward instead of staying stacked.
- Elbow drifting out from under the shoulder.
Progression
Add 5 seconds each week per side, or lift your top leg slightly for a harder hold.
Safety
Keep your hips lifted throughout; stop if you feel strain in your supporting shoulder or wrist.