Side plank

A side hold on one forearm and the edges of your feet that strengthens the obliques and whole-body stability.

How to do it

1. 01Lie on your side on one forearm, elbow under your shoulder, legs straight and stacked or with the top foot in front.
2. 02Lift your hips until your body forms a straight line from head to heels.
3. 03Squeeze your abs and glutes and push the floor away so your shoulder does not sink.
4. 04Breathe steadily through the hold; finish one side, then switch.

Common mistakes

• Hips sagging — lift them and squeeze your obliques.
• Rolling forward or back — keep your shoulders and hips stacked.
• Sinking into the shoulder — push through your forearm and keep it away from your ear.

In the Side progression

1. 1Knee side plank
2. 2Side plank
3. 3Side plank hip dip