Side Plank

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The side plank is a bodyweight exercise that primarily targets the oblique muscles.

It involves lying on one side, propping up the body with one forearm and the side of the foot.

The bodyweight is used to create resistance, engaging the obliques and core muscles.

While the exercise also activates other muscles, its main focus is on strengthening the obliques.

Lie on your side with your legs extended and stacked on top of each other.
Place your forearm on the ground directly beneath your shoulder.
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
Keep your body in this position, ensuring your hips don’t drop or rotate.
Hold the side plank for the desired duration, focusing on maintaining proper form.
Lower your hips back down to the ground.
Repeat the exercise on the other side to complete one repetition.

Position your body correctly: Start by lying on your side with your legs extended and stacked on top of each other. Place your forearm directly beneath your shoulder, perpendicular to your body. Keep your core engaged and your hips lifted, forming a straight line from your head to your heels. This proper alignment will ensure maximum engagement of your obliques.
Focus on your breath: As you hold the side plank, take deep breaths in and out, allowing your breath to fill your belly and expand your ribcage. This conscious breathing not only helps you maintain stability and balance, but also enhances the mind-muscle connection, allowing you to better engage your obliques and feel the burn.
Engage your obliques: To intensify the activation of your obliques, imagine pulling your bottom waistline up towards the ceiling while simultaneously pressing your top hip towards the ground. This opposing force will create a powerful contraction in your oblique muscles, helping you build strength and definition in this area.
Keep your neck aligned: Avoid straining your neck by keeping it in line with your spine. Gently gaze towards your top hand or slightly forward, maintaining a neutral position. This alignment not only protects your neck but also allows you to fully concentrate on engaging your obliques and maintaining proper form throughout the exercise.