Plank Progression: Side Plank 201

You’ve mastered the “Side Plank 101” exercise. You get a greater challenge by doing the “Side Plank 201” exercise, because you have to support yourself on just your elbow or hand and feet.

How can I benefit by learning this exercise?

The “Side Plank 201” is a great way to get your core muscles activated, while also building a lot of strength in your entire trunk, hips, and buttock muscles.

How do I perform this exercise?

Lie on one side with your hips and knees straight in line with your trunk. Prop yourself up on your elbow. Activate your core muscles. Now lift your hip off the ground forming a straight line from your feet to your shoulders. After holding this position, return to the starting position. To make it harder, prop yourself up on your hand instead of your elbow as you do the exercise.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 2 - 3
• Hold: 20 - 30 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Avoid twisting your trunk as you hold the plank position.

What should I watch out for while doing this exercise?

While holding the plank position, keep your hip from sagging toward the mat. Rather, keep your trunk straight as you hold during the exercise. If you find this exercise too hard, go back and work on the “Side Plank 101” exercise.