Instructions:
- 1Start on your left side with your feet together and one forearm directly below your shoulder.
- 2Raise your hips until your body is in a straight line from head to feet.
- 3Raise your right leg towards the ceiling as high as you can.
- 4Hold for as long as you can.
- 5Switch sides and repeat.
Tips:
- Keep your body in a straight line from head to feet.
- Don't let your hips drop.
- Breathe regularly during the exercise.
- Engage your core and glutes during the entire movement.
Side Plank with Raised Leg: A Comprehensive Guide
The side plank with raised leg is an excellent exercise that targets the core, especially the waist, while also engaging the hips and glutes. This bodyweight movement not only builds strength but also enhances stability and balance. Often referred to as the side plank with lifted leg or side plank with elevated leg, this variation adds a challenge that can lead to impressive functional fitness gains.
Benefits of the Side Plank with Leg Raise
Incorporating the side plank with leg raise into your workout routine offers numerous benefits:
- Core Strength: This exercise effectively engages the obliques and transverse abdominis, promoting a strong core.
- Improved Stability: Holding the position enhances balance and stability, which is essential for overall athletic performance.
- Hips and Glutes Activation: The raised leg significantly activates the hip and glute muscles, aiding in lower body strength.
- Flexibility: Maintaining this position can promote flexibility in the hips and lower back.
Muscles Worked
The primary muscles targeted during the side plank with leg raise include:
- Obliques
- Transverse Abdominis
- Gluteus Medius
- Quadratus Lumborum
Tips for Success
To maximize the effectiveness of the side plank with leg raise, consider the following tips:
- Alignment: Ensure your shoulders are stacked over your elbow and your body is in a straight line from head to heels.
- Engage Your Core: Actively draw your belly button in towards your spine to maintain proper form.
- Control Your Movement: Avoid swinging your leg; lift and lower it in a slow, controlled manner.
- Modify If Needed: If you find this exercise challenging, you can start with a modified side plank with leg raise, keeping your bottom knee on the ground.
Variations
If you’re looking to switch up your routine, consider trying the pilates side plank with leg raise, which incorporates principles of pilates for additional benefits. Alternatively, the side plank with straight leg raise variation can further challenge your core stability.
In summary, the side plank with raised leg is a versatile and potent exercise that can significantly improve core strength and stability. Integrate it into your fitness routine to experience its benefits firsthand!