📋 How to Do?
- Lie on your side with elbow directly under shoulder, stacking feet and lifting hips to form a straight line from head to heels.
- Engage core to hold, gazing forward and breathing steadily while maintaining hip height.
- Lower controlled if needed, then switch sides for balance.
- Perform 3 sets of 20-30 seconds per side, progressing with top leg lifts.
Modify to knees down if side plank challenges balance, ensuring body straightness from head to feet. Breathe evenly for relaxation. Add rotations post-mastery for obliques.
💪 Working Muscles
Primary: Obliques (lateral hold); Transverse Abdominis (bracing); Secondary: Quadratus Lumborum (stability); Glutes (hip support)
Equipment Needed: None (bodyweight)
Difficulty: Beginner
✨ Benefits
Side planks enhance rotational control and posture, supporting low back health in stability routines. They build oblique endurance effectively. Achieve 25% lateral strength gains in 6 weeks.
🔥 Burned Calories
Burns Approx. 30-50 kcal per 10 min at moderate intensity
Metabolic Impact: Low, isometric lateral
Common Mistakes
- Allowing hips to sag, disrupting alignment and stressing the lower back.
- Positioning elbow forward of shoulder, causing wrist strain and instability.
- Holding breath, which builds unnecessary tension and reduces endurance.
