The bodyweight incline side plank is a core stability exercise that targets the abs, with secondary emphasis on the obliques and shoulders. It involves holding a plank position on your side with your body supported by your forearm and feet, focusing on maintaining a straight line and engaging the core.
Also Works
ObliquesShoulders
How to Perform
1
Start by lying on your side with your legs extended and stacked on top of each other.
2
Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90 degree angle.
3
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
4
Hold this position for your target duration.
5
Lower your hips back down to the ground and repeat on the other side.
Pro Tips
•Stack your hips directly over each other and don't let the top hip roll forward or backward.
•Press through your forearm and lift your hips as high as possible to create a straight line from head to feet.
•Use an elevated surface like a bench to reduce the difficulty if a floor side plank is too challenging.
Common Mistakes
•Letting the hips sag toward the ground, which reduces oblique activation and puts stress on the lower back.
•Placing the supporting elbow too far in front of or behind the shoulder instead of directly underneath.
•Holding breath instead of maintaining steady breathing throughout the hold.