Side Elbow Plank

1. Lie on your side with your elbow directly beneath your shoulder. Your lower arm should lie flat on the ground.
2. Stack your feet on top of each other.
3. Lift your hips off the ground, creating a straight line from head to heels.
4. Engage your core muscles, specifically focusing on the obliques.
5. Ensure your shoulder is stable by keeping it away from your ear and maintaining a straight line along your arm.
6. Keep your head and neck in line with your spine, looking straight ahead or slightly downward.
7. Hold the position for the desired duration, keeping your body in a straight line.
8. Breathe deeply and regularly throughout the exercise.
9. After holding on one side, switch to the other side to work both oblique muscles.

1. Focus on maintaining a straight line from head to heels, avoiding any sagging or lifting of the hips.
2. Engage your core and stabilize your body to prevent unnecessary movement.
3. Ensure your elbow is directly beneath your shoulder for optimal stability.
4. Breathe deeply and avoid holding your breath. Controlled breathing helps with stability.
5. Stack your feet on top of each other or modify by placing one foot in front of the other for additional stability.

Easier

• Modify the exercise by bending the bottom knee and supporting your body weight on the knee instead of the foot.
• If side plank is too challenging, start with a traditional elbow plank to build strength.
• Practice the side plank against a wall for added stability.
• Reach your hand up for additional balance.

Neutral

• Lift the top leg upward while holding the side elbow plank for an additional challenge.
• If supporting your body on the elbow is uncomfortable, you can perform the exercise on your hand with an extended arm.