Too hard on your feet? Drop the bottom knee to the floor. It is the same exercise, made easier.
Normal, even breaths. Bracing hard and holding your breath is what cuts the hold short.
Start here if you cannot do side plank with clean form yet.
Intermediate · None
The obliques and the deep muscle that stops your torso folding sideways - the thing that keeps you upright when you carry a heavy bag in one hand. It is one of the few core exercises that trains resisting movement rather than making it.
Come down onto your forearm instead of your hand. It takes the wrist out entirely and is the standard version anyway.
They usually are not, and that is worth knowing. Do the weaker side first and match the stronger side to it rather than the other way round.
Which day to do Side Plank, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe most common ab exercise there is. Different from a sit up - here only your shoulders come up, not your whole back.
Nothing moves - you just hold the position. Widely considered the single best exercise for your core.
The most direct exercise for the lower abs - the area that is always the last to show.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
