The side plank exercise is a great core/abs exercise that works through the side of your mid-section, which is the oblique muscles.

Training the obliques is something that is often left behind when people complete abs workouts. They should be included though, as strong obliques help with your overall functionality as well as creating a completely developed mid-section.

The oblique muscles run down the side of your body and are effectively responsible for all twisting movements. If you play sports that require explosive twists, such as Tennis or Golf, these muscles should be trained well!

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

Side Plank Exercise – Step-by-Step Technique

    • Step 1: Start by kneeling down, then lay on your side and set your forearm on the floor with your elbow directly under your shoulder.
    • Step 2: Place your legs out to the side, keeping a straight line throughout your body.
    • Step 3: Taking the weight through your forearm, lift your hip off the floor, holding your core tight to keep the position.
    • Step 4: Hold the tensed position for as long as you can as you continue normal breathing.

** Pro Tip #1: We recommend you start by holding the position for as long as you can. **

** Pro Tip #2: As you complete the exercise, make sure that your hip does not sag downwards or backwards. If you cannot remain in a flat position, stop the exercise.

** Pro Tip #3: For a more advanced level, you can rotate your shoulders round and place your free hand through the gap between the floor and your hip.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.