One move
Side Plank
Stability
Strength
Core
How to read ahead. Do to go one move at a time.
On forearm, body in straight line from head to heels. Lift hips and hold, breathing steady.
Option. Drop to the bottom knee — that is the default start. Shorten the hold. Stack hips over knees. Full Side Plank only when the knee version stays quiet. Stop if you dome, leak, feel heaviness, or the low back takes the load.
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1
Lie on one side with your forearm on the floor, elbow under your shoulder.
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2
Stack your feet or stagger them for balance.
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3
Lift your hips so your body forms a straight line from head to heels.
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4
Hold and breathe steadily.
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5
Keep your core tight and hips lifted.
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6
Lower with control when finished and switch sides.