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The Side Plank or Side Bridge is an exercise for strengthening the core muscle groups. This exercise is part of the 7-minute workout. This exercise is also part of the home fitness program, fitness you can do at home with minimal equipment.

Equipment Required: none

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Technique

1. Lie on your right side on a mat, with your legs straight and your left leg stacked directly on top of the right.
2. Keeping your ankles, knees, hips, and trunk in a straight line, push your weight up on your bent right elbow, which should be directly under your shoulder.
3. Lift your hips, knees, and trunk off the mat.
4. Hold this position for a set time, for up to a minute. For the the 7-minute workout you hold this position for 15 seconds, then switch sides for another 15 seconds. 
5. Repeat for both sides.

Alternatives

• Plank Exercise

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Related Pages

• The Side Ramp fitness test uses the same technique
• The side plank is one of the 3 Bodyweight Exercises You Can Do Anywhere!
• More of fitness at home