• Beginner Isometric Endurance
Side Planks
Why This Matters for Boxing
Lateral core endurance. Your obliques and lateral core muscles fire every time you slip, weave, or throw a hook. Without lateral core endurance, your defense degrades first — before your arms even get tired.
How To Do It
- 1Lie on your side with your forearm on the ground.
- 2Lift your hips so your body forms a straight line.
- 3Hold the position — no sagging.
- 4Keep your core tight and breathe steadily.
- 5Lower with control, then switch sides.
Sets
3
Reps
30s each side
Rest
20s
Pro Tips
- Stack your feet or stagger them — staggered is easier.
- If you can't hold 30 seconds, start at 15 and build up.
- Add hip dips for an extra challenge.