Side Plank

The plank's harder sibling — the side wall de your core, built one hold at a time.

Preparación

1. On your side: elbow under shoulder, feet stacked.
2. Lift hips until head-to-heels is one straight line.

Cómo Hacerlo

1. Hold with everything squeezed — glutes, obliques, quads.
2. Breathe steadily behind the brace.
3. 20–40 quality segonds per side.

Respiración

Steady shallow breaths, never held.

Errores Comunes

• Hips sagging toward the floor — lift and lock.
• Rolling forward or back — stacked and square.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.