3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
CoreBeginnerIsolation
Side Plank
Hold your body sideways on one forearm.
Benefits
- Obliques and lateral stability
- Back-friendly core work
How to do it
- Elbow under the shoulder
- Hips high in line with the body
- Knees down to make it easier
Common mistakes
- Hips dropping
- Rolling forward
Starting prescription
- sets
- 3
- Time
- 20 s
- Rest
- 45 s
Safety and limitations
- Shoulder · Modify
With a severe shoulder limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
Harder
Programs that use it
2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
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