Side Plank

ObliquesBodyweight

The side plank is an excellent bodyweight exercise for targeting your obliques and strengthening your core to improve overall torso stability and posture.

How to do it

1Lie on your side supported by your forearm, placing your elbow directly beneath your shoulder.

2Extend your legs straight out and stack your feet together.

3Brace your core and lift your hips until your body forms a straight line from head to heels.

4Keep your body square—do not let your hips sag down or pike too high up. Gaze straight ahead.

5Hold this position for the target duration, maintaining constant tension in your obliques.

6Lower down smoothly and repeat on the opposite side.

Common mistakes

Letting your hips sag: dropping your hips takes the tension off your obliques and core.

Piking your hips too high: lifting too far up shifts the load away from the target muscles.

Placing your elbow incorrectly: keeping your elbow off-center stresses your shoulder joint unnecessarily.

Rounding your spine or slouching: keep your chest open and your back completely straight.

Breathing

Breathe deeply and steadily. Inhale before lifting, exhale as you raise your hips, and hold a continuous, relaxed breath throughout.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.