Seaside Breeze
Improved core stability and endurance
Core & AbsBeginnerEnduranceIsometric
At a glance
| Muscles worked | Primary: Obliques. Secondary: core, lower back |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Endurance · Isometric |
| Sets & reps | 4 sets × 30s |
| Estimated calories burned | ~25 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in a side plank position with feet stacked and hands under shoulders.
- Step 2: Engage core and lift hips off the ground, keeping body in a straight line.
- Step 3: Hold this position, focusing on slow, controlled breaths.
- Step 4: Maintain neutral spine alignment and avoid letting hips sag.
- Step 5: Hold for the specified time, then slowly lower down to the starting position.
- Step 6: Repeat on the other side.
- Step 7: Focus on slow, controlled movements and avoid jerking or bouncing.
Coaching tips
Benefits
Improved core stability and endurance
Common mistakes
Letting hips sag or losing neutral spine alignment
Make it harder
Increase hold time or add leg lift
Make it easier
Decrease hold time or use support under hips
Breathing
Slow, controlled breaths
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.