Start in a traditional side plank position. Raise your top arm straight above you, or keep your top hand on your top hip. Drop your hips until they come into contact with the ground, then return to the start position. Repeat for 10 to 15 reps and then switch to the other side.

Side planks work the deep spinal stabilizing muscle quadratus lumborum. Keeping this muscle strong can help reduce your risk of a back injury. Strengthens your core without stressing your back. Unlike crunches and situps, side planks don’t put pressure on your lower back.

The side plank is usually considered a core exercise, focused on stabilizing the spine. But it also hammers all of the stabilizers in your hips and shoulders, and relies heavily on your quads and glutes as well.

Start in a traditional side plank position. Raise your top arm straight above you, or keep your top hand on your top hip. Drop your hips until they come into contact with the ground, then return to the start position. Repeat for 10 to 15 reps and then switch to the other side.