Side Plank Leg Raise

The Side Plank Leg Raise is an excellent exercise that targets your core muscles, specifically the obliques and the transverse abdominis. It also engages the glutes, hips, and shoulders, making it a great full-body exercise. This exercise not only strengthens your core but also improves your stability and balance. To perform the Side Plank Leg Raise, you begin by lying on your side with your legs stacked together. Position your elbow directly under your shoulder and prop yourself up into a side plank position. Engage your core and lift your hips off the ground, maintaining a straight line from your head to your feet. This is your starting position. From here, exhale and slowly lift your top leg up as high as you comfortably can without straining. Keep your hips steady and avoid any rocking motion. Pause for a second at the top, feeling the contraction in your obliques and glutes, before slowly lowering your leg back down to the starting position. Repeat for the desired number of repetitions, then switch to the other side. To challenge yourself further, you can add variations to this exercise, such as holding a dumbbell or ankle weights on your top leg for added resistance. Remember to perform this exercise with control and proper form to maximize its benefits while minimizing the risk of injury. Incorporate the Side Plank Leg Raise into your workout routine to strengthen your core, improve stability, and enhance overall body strength.

Instructions

• Start by lying on your side with your legs extended and fully stacked on top of each other.
• Position your elbow directly under your shoulder and prop your upper body up, forming a straight line from your head to your heels.
• Engage your core muscles by drawing your belly button in towards your spine.
• Raise your top leg up towards the ceiling while keeping it straight. Lift as high as you can without compromising your form.
• Hold the raised position for a few seconds and then slowly lower your leg back down.
• Repeat the leg raise for the desired number of reps, then switch to the other side and repeat the exercise.

Tips & Tricks

• Engage your core muscles by pulling your belly button towards your spine throughout the exercise.
• Maintain proper alignment with a straight line from head to toe.
• Keep your shoulder blades pulled back and down, away from your ears.
• Breathe deeply and evenly throughout the exercise to stay relaxed and focused.
• Control the movement by lifting and lowering your leg slowly and with control.
• Modify the exercise by placing your bottom knee on the floor for extra stability if needed.
• Challenge yourself by holding the side plank position for a longer duration over time.
• Progress the exercise by increasing the number of leg raises or adding ankle weights for additional resistance.
• Listen to your body and take breaks when needed, but always aim to push yourself a little further with each workout.
• Combine the side plank leg raise with other core strengthening exercises for a well-rounded workout.