Lateral Side Plank (bent leg)

The Lateral Side Plank (bent leg) is a fantastic exercise that targets your obliques, glutes, and core muscles. It requires you to assume a side plank position while keeping one leg bent and resting on the ground. This modified version of the side plank offers numerous benefits and is suitable for individuals of all fitness levels. By engaging your oblique muscles, the lateral side plank helps to enhance your stability, balance, and overall core strength. It also strengthens your glutes, contributing to better posture and relieving any lower back discomfort. Additionally, this exercise engages your hip muscles, leading to improved hip stability and reduced risk of injuries. The lateral side plank (bent leg) is an effective way to challenge your core muscles and can be incorporated into your existing workout routine. Whether you are working out at the gym or in the comfort of your home, this exercise can be performed with minimal equipment or even with just your body weight. Remember to start with a proper warm-up before attempting this exercise, to ensure your muscles are ready for the challenge. As with any exercise, proper form is crucial, so be mindful of your body alignment and avoid any excessive strain on your neck or shoulders. Start with holding the position for a shorter duration and gradually increase the time as you build strength and stability. Incorporating the lateral side plank (bent leg) into your workout routine can help you develop a strong and toned core, leading to improved overall fitness and functional strength. As always, listen to your body, progress at your own pace, and enjoy the benefits of this dynamic exercise.

Instructions

• Start by lying on your side with your legs bent and stacked on top of each other.
• Place your elbow directly beneath your shoulder, ensuring that your forearm is parallel to your body.
• Engage your core and lift your hips off the ground, creating a straight line from your head to your toes.
• Make sure to keep your neck and spine neutral, avoiding any excessive sagging or arching.
• Hold this position for the desired amount of time, typically starting with 20-30 seconds and gradually increasing as you get stronger.
• To increase the challenge, you can lift your top leg off the bottom leg or raise your top arm towards the ceiling.
• Repeat on the other side by flipping to the opposite side and mirroring the same steps.

Tips & Tricks

• Engage your core muscles by pulling your belly button towards your spine during the exercise.
• Maintain proper alignment by keeping your hips lifted and stacked on top of each other.
• Focus on maintaining a straight line from your head to your feet, avoiding any sagging or arching of the body.
• To increase the challenge, lift your top leg while maintaining the side plank position.
• Stay consistent with your practice by incorporating this exercise into your regular workout routine.
• Ensure you perform the exercise on both sides to maintain balance and symmetry in your core strength.
• Listen to your body and take breaks whenever needed, but aim to gradually increase the duration of your side plank holds over time.
• For added stability, it can be helpful to place your bottom knee on a mat or cushion.
• If you experience any pain or discomfort during the exercise, consult with a fitness professional or a healthcare provider.
• Pair this exercise with other core-strengthening movements to create a well-rounded workout routine.