Side plank on knees
A shorter side plank that builds the waist and hip muscles without straining the back.
- Area
- Pelvic floor
- Sets
- 3
- Each set
- Hold 20 seconds each side
- How often
- Three days a week
How to do it
Lie on your side with your knees bent and your elbow under your shoulder.
Breathe out, draw in your pelvic floor and lift your hips off the floor.
Keep a straight line from your head to your knees.
Hold, breathing slowly, then lower and switch sides.
Why it helps
The side muscles of the trunk work with the pelvic floor to hold you steady. This version trains them gently, which makes it a good next step after birth.
Common mistakes
Letting the hips drop or roll back. Keep them stacked, and shorten the hold before you lose the line.
More exercises
All exercises
Pelvic floor lifts
Pelvic floor, gentle
Quiet strength for the muscles that carry you through pregnancy and back after birth.
3 sets of 10, holding 5 seconds
How to do it
Bird dog
Back, steady
Builds the deep muscles that hold your back steady while your arms and legs move.
3 sets of 8 each side
How to do it