Side Plank
A lateral core stability exercise that strengthens your obliques and improves hip stability. Essential for balanced core development.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Obliques, Core, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Lie on your side with forearm on floor, elbow under shoulder
- 2Stack feet or place top foot in front for more stability
- 3Lift hips off floor until body forms straight line
- 4Keep hips stacked vertically, not rotated
- 5Engage core and squeeze glutes
- 6Top arm can rest on hip or reach toward ceiling
- 7Keep neck neutral, looking straight ahead
- 8Hold for 20-45 seconds, then switch sides
Common Mistakes to Avoid
Make It Easier
- Knee side plank
- Reduced hold time
- Lean against wall
Make It Harder
- Extended time
- Top leg raised
- Hip dips
- Side plank with rotation
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The side plank is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets obliques, core for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.