Elbow Side Plank

An isometric side hold on the forearm that trains the obliques and lateral core — the foundation of side-plank progressions.

Core Bodyweight Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Abs

Secondary

none

Step by step

Lie on your side with your forearm flat on the floor and your elbow stacked directly under your shoulder.
Stack your feet on top of each other and engage your core to create tension through your whole body.
Lift your hips off the floor until your body forms a straight line from your head to your feet.
Brace your top hand on your hip or extend it straight up toward the ceiling for balance.
Hold the position with steady breathing, keeping your hips lifted and your shoulders square.
Lower your hips back down with control after the target time, then switch sides and repeat.

Log your sets. After a few weeks you will see whether it is moving. Free.