Side plank on knees

A shorter side plank that builds the waist and hip muscles without straining the back.

Area

Pelvic floor

Sets

Each set

Hold 20 seconds each side

How often

Three days a week

A woman lifting her hips in a side plank on a mauve mat

Set by

Chiara Bellini

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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.

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