Side Plank.

Make every rep count.

1. 01

   Set up on your side (mat optional) with feet stacked and your supporting hand under your shoulder. For an easier setup, come down to your forearm with the elbow directly under the shoulder.

2. 02

   Brace your core, squeeze your glutes, and lift your hips until your body forms a straight line from head to heels.

3. 03

   Keep your chest open, neck neutral (don’t shrug), and don’t let your midsection sag or rotate.

4. 04

   Hold while breathing steadily—you should feel it mainly in your abs and obliques.

5. 05

   Lower with control, then repeat on the other side.

6. 06

   Form checks:

7. 07

   Think “hips up, ribs down.”

8. 08

   Use a mirror if possible to stay perfectly aligned.

9. 09

   Aim for up to 60 seconds per side; increase hold time to make it tougher.