Side Plank

Lie on your side with your elbow under your shoulder and your legs stacked. Square your pelvis so your body does not tilt forward or back.

Lift your hips until your body forms a straight line from the side. Push the floor away with your arm and brace your obliques to keep your torso from collapsing.

Continue holding while keeping the same alignment. Squeeze your obliques and glutes so your pelvis does not drift back or roll forward.

Check that your side is supporting you and squeeze your glutes firmly. Lift your hips slightly higher if you cannot feel your obliques.

Swaying forward and back or shrugging your shoulder reduces oblique engagement. Prioritize alignment, shoulder stability, and pelvis position over height.

Breathe in and out slowly during the hold. Add a little oblique tension on each exhale to make the position easier to maintain.

Start with your knees bent if needed. Once stable, straighten your legs and lift your top arm to increase difficulty.