Side plank
Also called side bridge
- Works
- Sides of the trunk · internal and external obliques
- Side of the hip · gluteus medius and minimus
- Deep trunk · transversus abdominis
- Needs
- No equipment
Setup
Lie on your side with your elbow under your shoulder and your legs straight, one foot on top of the other.
Steps
- Lift your hips so your body is straight from head to feet.
- Hold for the time you chose.
- Turn over and do the other side.
Breathing
Breathe slowly and evenly. Do not hold your breath.
Where you feel it
In the side of your trunk and the side of your hip.
Common mistakes
- Letting the hips sink.
- Pushing the hips back so the body bends.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.