Side plank (hold)
Coreeasytimedno equipment
A static hold lying on one side, supported on the bottom forearm and the side of the bottom foot, with the hips lifted so the body forms a straight line from head to feet.
How to do it
- Lie on the right side, legs straight and stacked (left foot on top of right), right forearm flat on the floor with the elbow directly under the right shoulder, forearm pointing forward.
- Lift the hips off the floor so only the right forearm and the outer edge of the right foot touch the floor.
- Body straight from head to feet (no sag, no bend at the hips), chest facing forward, not rotated; left hand on the left hip (or arm along the side).
- Hold for time, then repeat on the left side.
Muscles worked
lombari, glutei, deltoidi, addominali, obliqui