Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe. Keep your neck long and your shoulders down and away from your ears. Keep your abs contracted during the exercise. Hold this position for 30 seconds.  If you are new to exercise or need an easier version, perform the side plank with your knees on the floor and place your free hand on the hip. Repeat the exercise on the other side.