Instructions:
- 1Start in a side plank position resting on one elbow with feet stacked
- 2Lift your top leg as high as you can, keeping your body straight and core tight
- 3Hold this position for a few seconds
- 4Lower your leg back to the starting position
- 5Switch sides and repeat
Tips:
- Keep your body in a straight line from head to feet
- Engage your core to maintain stability
- Don't let your hips drop, keep them lifted
- Make sure your elbow is directly under your shoulder to prevent strain
Side Plank with Raised Leg: A Comprehensive Guide
The Side Plank with Raised Leg is an excellent bodyweight exercise that targets the waist and engages multiple muscle groups. Often referred to as the side plank with lifted leg or side plank with elevated leg, this exercise provides numerous benefits, enhancing both strength and stability. It’s a staple in many fitness regimens, including Pilates, where it is commonly known as the pilates side plank with leg raise.
Benefits of the Side Plank with Raised Leg
- Core Strength: This exercise primarily targets the obliques while also engaging the transverse abdominis, promoting a strong core.
- Stability and Balance: Holding the side plank with a raised leg improves overall stability and balance, essential for various physical activities.
- Flexibility: The side plank with leg raise enhances flexibility in the hips and lower back, aiding in better mobility.
- Muscle Engagement: This exercise works not only the waist but also the shoulder and leg muscles, making it a comprehensive workout.
Muscles Worked
When performing the side plank with leg raise, several key muscles are engaged, including:
- Oblique Muscles (internal and external)
- Rectus Abdominis
- Glutes (especially the top leg)
- Shoulder Stabilizers (particularly the deltoids)
- Quadriceps
How to Perform the Side Plank with Raised Leg
To execute the side plank with raised leg effectively:
- Start by lying on your side, with your legs stacked on top of each other.
- Prop your body up on your elbow, ensuring your arm is directly under your shoulder.
- Lift your hips off the ground, creating a straight line from your head to your feet.
- While maintaining this position, raise your top leg to hip height, keeping it straight.
- Hold the position, focusing on stability, for a set period.
Tips for Success
- Keep your core tight throughout the exercise to maintain proper form.
- Ensure your shoulder is aligned with your elbow to prevent strain.
- If needed, modify the exercise by bending the bottom knee for additional support.
- Gradually increase the duration of the hold as you become stronger.
Incorporating the side plank with leg raise into your workout routine can lead to noticeable improvements in strength, stability, and overall fitness. Whether you’re a beginner or an experienced fitness enthusiast, this versatile exercise can easily be adjusted to suit your level.