Side Plank

Target Muscles

Transversus abdominis, rectus abdominis, obliques and quadratus lumborum.

Proper Execution

Lie on side, place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.

Exercise Progression (in seconds)

• Difficulty Level 1:

Day 1: 20/ Day2:20/ Day3:25/ Day4:Rest/ Day5:25/ Day6:30/ Day7:35/ Day8:Rest/ Day9:35/ Day10:40/ Day11:45/ Day12:Rest/ Day13:45/ Day14:50/ Day15:55/ Day16:Rest/ Day17:55/ Day18:60/ Day19:65/ Day20:Rest/ Day21:65/ Day22:70/ Day23:75/ Day24:Rest/ Day25:75/ Day26:80/ Day27:85/ Day28: Rest/ Day29: 85/ Day30: 90

• Difficulty Level 2:

Day 1: 50/ Day2:50/ Day3:55/ Day4:Rest/ Day5:55/ Day6:60/ Day7:65/ Day8:Rest/ Day9:65/ Day10:70/ Day11:75/ Day12:Rest/ Day13:75/ Day14:80/ Day15:85/ Day16:Rest/ Day17:85/ Day18:90/ Day19:95/ Day20:Rest/ Day21:95/ Day22:100/ Day23:105/ Day24:Rest/ Day25:105/ Day26:110/ Day27:115/ Day28: Rest/ Day29: 115/ Day30: 120

• Difficulty Level 3:

Day 1: 80/ Day2:80/ Day3:85/ Day4:Rest/ Day5:85/ Day6:90/ Day7:95/ Day8:Rest/ Day9:95/ Day10:100/ Day11:105/ Day12:Rest/ Day13:105/ Day14:110/ Day15:115/ Day16:Rest/ Day17:115/ Day18:120/ Day19:125/ Day20:Rest/ Day21:125/ Day22:130/ Day23:135/ Day24:Rest/ Day25:135/ Day26:140/ Day27:145/ Day28: Rest/ Day29: 145/ Day30: 150

Exercise Regressions

Regress to Kneeling Side Plank