60 Seconds to Fit

How To Master Your Side Plank: 60 Seconds To Fit

Did you set a resolution to move even more in the new year? Or, are you just looking to kick off a new fitness routine? Our video series, 60 Seconds To Fit, is here to help. Each one-minute clip breaks down a different exercise, showing you how to do it with perfect form. “In the beginning, you might perform the moves at a slower pace and for a shorter duration than you expected, and that’s okay,” explains celebrity trainer Suzanne Bowen. “Having good form means you’ll work the correct muscles — and help prevent injuries. It’s about cultivating strength and control,” she says.
Side Plank
This exercise works your core, especially the muscles in your obliques. Once you’ve mastered the basic technique, there are many tweaks you can make to keep it challenging.
For beginners: Lay on your right side with your legs straight and rest on your right forearm. Your elbow should be in line with your shoulder. Bend your left knee and bring your left foot flat onto the floor in front of your right leg, with your toes pointing forward. Engage your core and lift your hips off the ground. Imagine your body is between two panes of glass; you want to avoid wobbling forward, but you don’t want your hips to droop. Hold for 20 seconds. Work up to being able to hold the side plank for 60 seconds. Repeat on the other side.
For more of a challenge, stack your left foot on top of your right. Work up to holding for 60 seconds, and repeat on the other side.
For advanced side-plankers: After holding the plank with your feet stacked for 45 seconds, lift your top leg and hold for 10-15 seconds. Repeat on the other side.

About 60 Seconds to Fit

You don't have to always workout longer to see better results. Mastering these fitness moves will help you reach your fitness goals.

Released on January 7, 2015