How to do a side plank

Setup:

1. Starting Position: Begin lying on your side with your feet stacked and your forearm on the ground. Your elbow should be directly under your shoulder.
2. Lift: Engage your core and slowly lift your hips off the ground, forming a straight line from your head to your heels.

Holding the Side Plank:

• Body Alignment: Maintain a straight line and avoid sagging your hips. Your top arm can be on your hip or extended upwards.
• Shoulders: Keep your shoulders down and away from your ears.
• Breathing: Breathe deeply and evenly throughout the hold. Avoid holding your breath.

Tips:

• Start with shorter holds: If you're new to side planks, start with 10-20 second holds and gradually increase the duration.
• Quality over quantity: Prioritize perfect form, even if you can only hold it for a shorter time.
• Modifications: If the full side plank is too challenging, start with a modified version by keeping your bottom knee on the floor for support.

Variations

• Side plank leg variations: Lift your top leg or try alternating leg raises for added challenge.