The Side Plank. Lift into the side plank position – weight is on you forearm and feet, elbow is under your shoulder, knees and hips are stacked, body forms a straight line from head to toe, head and neck are in line with your spine. You will hold this position for 30 -60 seconds on each side. Be sure to engage your Transverse muscles and breath as you hold. You can modify this move by staying on your knees.