Side Plank With Raised Leg (VERSION 2) (left)

The Side Plank with Raised Leg (VERSION 2) (left) is a challenging and effective exercise that targets your core, obliques, and glutes. It is a variation of the traditional side plank, which adds an extra element of balance and stability by raising one leg off the ground. This exercise is great for improving core strength, balance, and hip stability. To perform the Side Plank with Raised Leg (VERSION 2) (left), you begin by positioning yourself on your left side with your forearm directly under your shoulder and your legs extended out straight. Stack your feet on top of each other and lift your hips off the ground, engaging your core muscles to maintain a straight line from your head to your heels. This is the starting position. Next, you lift your right leg up towards the ceiling while maintaining stability in your hips and core. Keep your leg straight and engage your glutes and outer hip muscles to raise the leg as high as you can comfortably manage. Maintain this position for a few seconds while focusing on your breathing and keeping your body aligned. It's crucial to maintain proper form throughout the exercise and avoid any excessive twisting or sinking of the hips. If you find it difficult to maintain balance, you can modify the exercise by keeping your lower knee on the ground for additional support. The Side Plank with Raised Leg (VERSION 2) (left) is a challenging exercise that helps build a strong and stable core while toning your glutes and obliques. Incorporate it into your regular workout routine to improve your overall strength and balance. Remember to perform the exercise on both sides to maintain symmetry and avoid muscle imbalances.

Instructions

• Start by lying on your left side with your legs straight and stacked on top of each other.
• Place your left forearm on the ground, elbow directly under your shoulder.
• Engage your core, and lift your hips off the ground, maintaining a straight line from your head to your feet.
• Extend your right arm straight up toward the ceiling and raise your right leg as high as possible without compromising your form.
• Hold this position for the desired amount of time, focusing on maintaining good alignment and stability.
• To release, gently lower your leg back down and lower your hips back to the ground.
• Repeat the exercise on the other side.

Tips & Tricks

• Engage your core by pulling your belly button towards your spine throughout the exercise.
• Keep your neck and spine in alignment by looking straight ahead or slightly down.
• Maintain a straight line from your head to your heels, avoiding any sagging or arching of the back.
• Increase the intensity by lifting your top leg as high as you can without compromising your form.
• Focus on maintaining stability and balance throughout the exercise.
• Exhale as you lift your leg and inhale as you lower it back down.
• Start with shorter durations and gradually increase the time you can hold the side plank with raised leg.
• Ensure you're activating the muscles in your glutes and obliques when raising your leg.
• Don't rush the movement – focus on controlled and deliberate movements.
• Listen to your body and stop if you feel any pain or discomfort.