A side plank measures the strength of your core. While performing the side plank, lay on your side and prop yourself up on your elbow. Then raise your hips so that only your  feet and forearm are touching the ground. Make sure that your whole body is in line and that your feet are stacked one over the other or your top foot is in front of your bottom foot. Lastly, your top arm should either be resting across your chest, up in the air, or on your top hip, it cannot be touching the ground.

If you are new to side planks and want to work your way up to a full side plank, try starting with a modified side plank where you prop yourself up on your forearm and lift up your hips. But instead of having your feet on the ground, you have your knees on the ground. Keep your hips in line with the rest of your body. (See Below)

Week 1 10 seconds on each side 2x-3x Do this 3 times in the week.
Week 2 20 seconds on each side 2x Do this 4 times in the week.
Week 3 30 seconds on each side 2x Do this 4 times in the week.
Week 4 45 seconds on each side 2x Do this 4 times a week.
Week 5 60 seconds on each side 2x Do this 3 times a week.
Week 6 90 seconds or more each side 1-2x  Do this 3 times a week.

Here is a fill side plank: 

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