Side Plank

Intermediate Level of Difficulty

This is an intermediate core exercise that requires a little more strength and coordination than the basic plank. When done with proper form, this exercise really strengthens and tightens the abdominal and lower back muscles.


Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Exercise Instructions

side plank - step 1

Step 1

Start by laying on your side with your feet one on top of the other and your arm placed squarely underneath you.

side plank - step 2

Step 2

Lift your body up maintaining a solid bridge while supporting your body weight on your one foot and forearm.

side plank - step 3

Step 3

Hold this position for desired length of time or until your hips begin to sag and you can no longer maintain a solid bridge.