Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

CoreLevel 2

Side Plank on the Knees

Hold a straight line from head to knees while resting on one forearm and your knees. Strengthens the side of the waist.

Working (red): Waist
Helping (amber): Shoulder, outer hip
Do: 2 to 3 holds of 15 to 20 seconds each side
Rest: 30 to 45 seconds between holds

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Shoulder or wrist pain, or high blood pressure? Skip it. Pregnant? Ask your dietitian first. Put a folded towel under your knee. Reflux? Not within 2 hours of a meal.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Lie on your side, knees bent behind you. Prop yourself on your forearm, elbow right under your shoulder.
Lift your hips off the floor. Make one straight line from your head to your knees.
Hold. Push the floor away with your forearm. Keep breathing.
Lower your hips gently. Rest, then change sides.

Where your hands and feet go

Feet: Knees bent, lower legs behind you, knees and feet stacked. The bottom knee and lower leg rest on the floor.
Hands: Bottom forearm on the floor pointing forward, elbow directly under your shoulder. Top hand on your top hip.
Body: One straight line from head to knees. Hips pushed forward, not sitting back.
The movement: Hips lift off the floor, hold, then lower gently.

Watch out for

Hips sagging toward the floor.
Hips drifting backward. Stay in one flat line.
Shoulder sinking toward the ear. Push the floor away.

Make it easier

Hold for 5 to 10 seconds, or keep your hips on the floor and only lift your chest.

Make it harder

Straighten your legs and balance on the sides of your feet.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026