Side plank: how to do it
In short
A plank on your side. You rest on one forearm and your feet, with your body in one straight line. Works: core, shoulders and balance.
How to do it
- Lie on your side on a mat or folded towel on a non-slip floor, legs straight.
- Place your lower forearm on the floor, elbow right under your shoulder.
- Stack your feet, or stagger them with the top foot a little in front for more balance.
- Press into your forearm and lift your hips until your body makes a straight line from head to feet.
- Hold for 10 to 15 seconds, breathing steadily, then lower your hips.
- Switch sides.
As you go
- Keep your elbow right under your shoulder.
- Breathe slowly the whole time. Never hold your breath.
- Look straight ahead and keep your neck long.
What it works
- Works
- core, shoulders and balance
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Moderate
An easier and a harder version
Easier
Bend your knees and stack them for a knee side plank.
Harder
Hold for 30 seconds, or stack your feet instead of staggering them.
Take care
- Shoulders: keep your elbow under your shoulder. Stop short of any pinch.
- Wrists: this plank rests on your forearm, so your wrist stays free.
- Back: if your lower back aches, bend your knees or lower your hips a little.
- Balance: staggering your feet makes it steadier.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 19, Pull and full side plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 19 and 26 | Day 19, week 3: Pull and full side plank | 2 rounds: 2 holds of 15 s, sides in turn, 10 s rest between, in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 5 of 28 days: 5, 12, 19, 26 and 28 | Day 5, week 1: Rows and full side plank | 2 rounds: 2 holds of 15 s, sides in turn, 10 s rest between, in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 3 | 19 | 2 rounds: 2 holds of 15 s, sides in turn, 10 s rest between, in a 60 s slot, 20 s rest | On one forearm, one line from head to feet. |
| 4 | 26 | 2 rounds: 2 holds of 15 s, sides in turn, 10 s rest between, in a 65 s slot, 15 s rest | On one forearm, one line from head to feet. |
In the plan, this move plays as a looping video with a spoken cue.
Side plank: day 19 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan