PT Ezz

Want a stronger core? Do these 👀

Do you do side planks? Vote ⬇️

START DOING SIDE PLANKS. 🔥

If you want a stronger, more stable core, side planks deserve a place in your program.

Unlike crunches and sit-ups, you’re not trying to create lots of movement.

You’re trying to stop movement.

Why I like them:

🔥 TRAINS YOUR OBLIQUES
Your obliques work hard to stop your torso collapsing towards the floor and keep your body aligned.

🧱 BUILDS LATERAL CORE STABILITY
You’re training your core to resist sideways bending — an important function of your trunk.

🍑 TRAINS MORE THAN YOUR ABS
Your glutes, particularly the glute medius, contribute to keeping your hips elevated and pelvis stable.

🏋🏾 HELPS WITH BIGGER LIFTS
A stronger, more stable trunk can help you maintain better positioning when squatting, deadlifting, carrying and performing unilateral exercises.

🎯 EASY TO PROGRESS
Once a normal side plank becomes easy, you don’t need to hold it for five minutes.

Make the exercise harder.

HOW TO DO IT 👇🏾

* Elbow directly underneath your shoulder
* Stack your feet
* Lift your hips away from the floor
* Brace your abs and squeeze your glutes
* Keep your head, shoulders, hips and feet aligned
* Don’t let your hips drop or rotate
* Breathe while maintaining tension

HOW TO ADD THEM TO YOUR PROGRAM 📋

Beginner:
2 sets × 20–30 sec each side

Intermediate:
2–3 sets × 30–45 sec each side

Advanced:
Progress to harder variations such as weighted side planks, Copenhagen planks or side planks with movement.

Aim for 2–3 times per week, ideally towards the end of your workout.

You can also combine them with other core movements to cover different functions:

1. Flexion: Reverse crunch
2. Anti-extension: Ab wheel / dead bug
3. Anti-rotation: Pallof press
4. Anti-lateral flexion: Side plank

You don’t need hundreds of crunches.

Build a core that can create movement AND resist it. 💪🏾

Top supermarket finds

Who is to blame?

7 THINGS THAT HAPPENED WHEN I CUT DOWN ON ADDED SUGAR & FIZZY DRINKS 👇🏾

Cutting them down was one of the simplest changes I made when I wanted to get leaner.

Not because sugar automatically makes you fat, it doesn’t.

But because changing these habits made controlling my overall diet much easier.

1️⃣ I FELT LESS BLOATED
I noticed I felt less bloated throughout the day, particularly after cutting back on fizzy drinks.

2️⃣ GETTING LEAN BECAME EASIER
Fewer unnecessary calories helped me maintain the calorie deficit needed to lose body fat.

3️⃣ I ATE MORE NUTRIENT-DENSE FOODS
Fruit, vegetables, protein and whole foods naturally started replacing some of the highly processed foods I was eating.

4️⃣ MY SKIN GOT BETTER
One of the changes I personally noticed was my skin looking and feeling better.

5️⃣ MY ENERGY IN WORKOUTS IMPROVED
I felt like I had more consistent energy when training instead of relying heavily on sugary foods and drinks.

6️⃣ I STOPPED DRINKING SO MANY CALORIES
One of the easiest changes. I’d rather eat my calories than drink hundreds of them without feeling full.

7️⃣ MY PHYSIQUE CHANGED 🔥
Combined with consistent training, enough protein and an appropriate calorie intake, I became noticeably leaner.

The important part:

You don’t need to completely eliminate sugar to get in shape.

The biggest benefit for me came from reducing added sugars, sugary drinks and foods that weren’t helping me towards my goals.

Don’t demonise sugar.

Build a diet that makes your goals easier to achieve.

📩 Want help getting leaner without cutting out everything you enjoy? DM or comment “TRAIN” for 1-2-1 coaching.

Would you do Khloe Kardashian’s arm workout? 👀

Do you agree?