Side plank

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Duration

Average duration per set*: 0:00:49 (h:mm:ss)

Description: Sit on your side with your legs straight and stacked on top of each other. Support your upper body by placing your hand directly under your shoulder. Position your hip on the floor and place your free hand on your hip. Exhale and raise your hip off the floor, ensuring your body forms a straight line from your head to your feet. Hold this position for the desired duration while breathing normally. Lower your hip back to the floor and switch sides to place the opposite hand on the floor. Repeat the exercise by following the same steps on the opposite side.

Exercise ID: 00344

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Alignment: Keep your body in a straight line from head to heels. Ensure your hips are not sagging or lifting too high.
Engage Your Core: Tighten your abdominal muscles to stabilize your body. Think about pulling your navel towards your spine.
Shoulder Position: Stack your shoulder directly over your elbow to avoid placing undue stress on your shoulder joint.
Activate Your Glutes: Squeeze your glutes to help maintain the plank position and keep your hips stable.
Breathing: Don’t hold your breath. Continue to breathe steadily and deeply throughout the exercise.
Start Slow: If you’re a beginner, start with shorter intervals and gradually increase the duration as you build strength and endurance.
Lift with Control: If you choose to lift your top leg or arm, do so slowly and with control to maintain balance.
Use a Mirror or Partner: Performing the side plank in front of a mirror or having a partner watch you can help ensure you maintain correct form.
Protect Your Elbow: To avoid discomfort, place a mat or towel under your elbow, especially if you’re exercising on a hard surface.
Progression and Variation: As you get more comfortable with the exercise, you can make it more challenging by lifting your top leg or incorporating weights.

Exercise overview

Exercise tips and tricks

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