Calisthenics
Abs (rectus abdominis)
Transverse abdominis
Beginner
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Calisthenics
Side Plank
Balance on one forearm and the edge of your feet, hips stacked and lifted. It targets the obliques and the often-neglected glute medius — key players in a stable spine and pelvis.
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Suggested use
Sets
3
Time
30s
Rest
45s
Calisthenics
Core
Intermediate
Strength
Endurance
Balance
Isometric
Rehab-friendly
Muscles worked
Primary
Obliques
Secondary
Glute medius
Transverse abdominis
Abs (rectus abdominis)
Equipment
No equipment needed - just your body.
How to do it
- Lie on your side with your forearm on the floor, elbow directly under your shoulder.
- Stack your feet, or stagger them for a wider base.
- Lift your hips until your body forms a straight line from head to heels.
- Press the floor away through your forearm so the shoulder stays strong.
- Hold the line while breathing steadily, hips stacked — not rolled forward or back.
- Lower with control, rest, then repeat on the other side.
Common mistakes
- Letting the hips drop toward the floor as the set goes on.
- Rolling the top shoulder and hips forward out of the stacked line.
- Collapsing into the supporting shoulder instead of pushing the floor away.
- Holding the breath through the entire hold.
Safety first
- Drop the bottom knee to the floor to shorten the lever while building strength.
- Keep the supporting elbow directly under the shoulder to protect the joint.
Who should avoid or modify
- Recent shoulder injury or surgery on the supporting side — consult a licensed clinician first.
- Sharp lower-back or hip pain during the hold — stop and seek qualified assessment.
Not medical advice
Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.
Stop immediately and seek medical help if you feel
- Sharp or stabbing pain (not normal muscle burn)
- Chest pain, pressure, or palpitations
- Dizziness, light-headedness, or fainting
- Numbness, tingling, or sudden weakness
- Severe shortness of breath
Breathing and tempo
Breathing: Steady, even breaths for the entire hold — never hold your breath.
Regressions
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