Supported Wall Side-Plank

1. Begin by finding a clear space along a stable wall.

2. Lie on your side, perpendicular to the wall, with your feet touching the base of the wall.

3. Place your forearm on the ground, ensuring your elbow is aligned under your shoulder and your arm is perpendicular to your body.

4. With your other hand, press against the wall to help stabilize and straighten your body.

5. Lift your hips off the ground, so your body forms a straight line from your head to your heels, using the wall for support if needed.

6. Engage your core muscles, keeping your abdomen tight to avoid sagging your hips or hiking them up too high.

7. Hold the position for a set duration while breathing normally. Aim to maintain a neutral spine and neck alignment, looking straight ahead or slightly upward.

8. Carefully lower your hips back to the starting position after completing the hold.

9. Repeat the exercise on the opposite side to ensure balanced muscle development.

For safety and best results, perform the exercise with controlled movements and avoid any jerking motions. Adjust the duration of the hold based on your fitness level and gradually increase over time.

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