Core · Beginner

Side Plank

Obliques · also Abs, Glute Med

Equipment: Mat

How to do it

• Lie on your side, elbow directly under your shoulder, feet stacked
• Line up your head, hips and feet before you lift
• Brace your core and lift your hips off the mat
• Hold a straight line from head to heels, chest facing forward
• Lower with control, then switch sides

Common mistake

✕ TORSO ROLLING FORWARD → ✓ STACK SHOULDERS AND HIPS

Starting point: 3 sets × 20–40 s per side, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org, howdyhealth.tamu.edu.