Calisthenics
Beginner week

Side plank

  • Obliques
  • Core
  • Shoulders

Hold your body straight on one forearm, side on to the floor.

Side plank: body held straight on one forearm and the side of the feet.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Lie on your side with your elbow under your shoulder and your legs stacked.
  2. Lift your hips so your body is straight from head to feet.
  3. Rest your top hand on your hip, and look straight ahead.
  4. Hold, then switch sides.

Common mistakes

  • Hips sagging towards the floor. Keep pushing them up.
  • Elbow not under the shoulder, which strains it. Line them up.
  • Rolling forwards or backwards. Keep your hips and shoulders stacked.

Easier or harder

Easier

Knees bent: keep your knees on the floor and lift from your knees instead of your feet.

Harder

Raise your top leg and hold it up.

In the plan

Beginner
Intermediate
Beginner week