A core exercise that targets the obliques, while also challenging your balance.
- +Excellent for core strength and stability
- +Can be modified for all fitness levels
- +No equipment needed
- –Can be difficult to maintain form
- –Puts stress on the supporting shoulder and arm
- –Can be challenging for people with lower back or hip problems
This exercise targets:
Core
Obliques
Abs
Glutes
Glutes
Abductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your side, legs straight, feet stacked or slightly staggered
- Place your bottom elbow under your shoulder, forearm flat, palm down
- Brace your core; squeeze glutes and keep body in a straight line
- Lift hips off the floor until ankles–hips–shoulders form a plank
- Keep hips stacked, chest facing forward, and neck neutral
- Breathe steadily; hold the position for time, then switch sides
- Avoid sagging hips, rotating shoulders, or shrugging into the neck
- Make it easier: bend bottom knee. Harder: raise top leg or extend top arm