Quick Answer
Bodyline Stability Drill is a intermediate strength exercise that targets your abdominals and obliques. It uses only your bodyweight. Start in a forearm plank: elbows under shoulders, body straight from head to heels.
Video Tutorial
How to Perform the Bodyline Stability Drill
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Start in a forearm plank: elbows under shoulders, body straight from head to heels.
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Engage core and glutes, hold for target time (e.g., 30s). Avoid hip sag/rise.
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Transition to a side plank on right forearm: stack feet, lift hips, extend left arm up. Hold for target time.
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Return to forearm plank briefly.
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Transition to a side plank on left forearm: stack feet, lift hips, extend right arm up. Hold for target time.
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Return to forearm plank. Hold briefly or finish.
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(Optional: Add Hollow Body Hold and Arch Body Hold to the sequence).
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Bodyline Stability Drill isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bodyline Stability Drill work?
The Bodyline Stability Drill primarily works your abdominals and obliques. Secondary muscles include the shoulders, glutes and lower back.
What equipment do I need for the Bodyline Stability Drill?
The Bodyline Stability Drill needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bodyline Stability Drill suitable for beginners?
The Bodyline Stability Drill is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Bodyline Stability Drill should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bodyline Stability Drill every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.