The side plank is a good exercise for the lateral core muscles and is also known as the "lateral forearm support". This exercise is performed statically and promotes stabilization of the trunk and spine. The following muscles are trained in this exercise: Straight and lateral abdominal muscles, back extensors, gluteus (buttocks) and the thigh muscles.
Lie on the floor on the left side of your body and support yourself on your left forearm. Your left shoulder should be above your elbow. Hold your right hand on the back of your head.
2
Lift your hips off the floor so that only your left forearm and the outside of your left foot are in contact with the floor. Make sure that you are in one line from head to toe and that your back is straight.
3
Bring your right elbow and right knee together. Exhale as you do so.
4
Bring your right elbow and right knee back until you are back in the starting position. Breathe in as you do so.
5
Hold this position for the specified time and change sides after 60 seconds.
Tip
Tighten your abdominal muscles and buttocks throughout the exercise and keep your back straight. Keep your cervical spine in line with the rest of your spine. Check that your hips are not moving downwards, especially in the final phase of the exercise.
Muscle groups
Primary
Abs (lateral)
Secondary
Abs
Tertiary
Gluteus medius
Equipment
Body weight
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