Video: Turn a plank to challenge your core By Mayo Clinic Staff Share Facebook Twitter Print details The side plank is a great core strengthening exercise you can do at home — no equipment needed. You can even plank during commercial breaks as you watch TV. This isometric move is all about form, so watch and learn how to do the exercise. Concentrate on keeping your core engaged, and try to hold the pose for 10 to 30 seconds. As you get stronger, challenge yourself by holding it longer, up to 60 seconds. Show transcript Turn a plank to challenge your core Extended side plank This balancing pose strengthens your core, arms and legs. Sit on your right hip with your right hand flat on the floor. Supporting your torso with your right hand, lift your right hip and raise your left arm up toward the ceiling. Hold the side plank pose. Keep your core engaged and squeeze your inner thighs together. Rest your left foot flat on the floor, with your right foot tucked behind the left. Keep your eyes looking up at your raised hand. Hold the position for 30 to 60 seconds and repeat 2 to 3 times on each side. Expert tips from the wellness physical therapists at the Mayo Clinic Healthy Living Program. Get more healthy-action tips delivered daily when you download the Mayo Clinic App. VID-20307396