Exercise of the Month: Side Plank

The Side Plank takes the spotlight this month because it develops one of the most important (and often overlooked) foundations of fitness: lateral core stability.

Unlike crunches, which focus on bending the spine, the side plank trains your body to resist movement. It strengthens the obliques, deep core muscles (transverse abdominis), glutes, and spinal stabilisers, helping to support your lower back and improve posture. A stronger lateral core can mean better balance, safer lifting, and improved performance across everything from running to strength training.

It’s also brilliantly versatile: no equipment needed, easy to modify, and plenty of ways to progress — so whether you’re a beginner or a seasoned gym-goer, the side plank meets you where you are.

      How to Do a Side Plank

1. Lie on your side with your elbow directly under your shoulder.
2. Stack your feet (or bend your bottom knee for an easier option).
3. Brace your core and lift your hips off the floor.
4. Keep a straight line from head to heels.
5. Hold for 20–45 seconds per side, breathing steadily.

Coaching tip: stay tall through the hips and avoid sagging, twisting, or letting your shoulder creep up towards your ear.

Simple. Effective. Essential.
That’s why the Side Plank is our Exercise of the Month.