Side Plank With Raised Leg (VERSION 2)

The Side Plank with Raised Leg (Version 2) is an excellent exercise that targets your core, specifically your obliques, as well as your hips and glutes. It is a challenging variation of the traditional side plank, requiring additional stability and strength. To perform this exercise, begin by lying on your side with your forearm resting on the ground, elbow directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. This is your starting position for the side plank. To add the raised leg variation, lift your top leg up without bending at the knee. Keep your body stable and hold the position for a specific period of time or until fatigue. The raised leg challenges your stability even further, engaging the muscles along the sides of your body and your glutes to maintain balance. It also adds an element of hip strength and flexibility. Incorporating the Side Plank with Raised Leg (Version 2) into your workout routine can improve core strength, stability, and overall functional fitness. Start with a small amount of time and gradually increase the duration as you become more comfortable and stronger. Remember to engage your core and maintain proper form throughout the exercise to maximize its benefits. As with any exercise, listen to your body and do not push past your limits. If you experience any pain or discomfort, stop immediately and consult with a fitness professional.

Instructions

• Start by lying on your right side with your legs extended and stacked on top of each other.
• Prop yourself up on your right forearm, making sure your elbow is directly under your shoulder.
• Lift your hips off the ground, creating a straight line from your head to your feet.
• Extend your left arm straight up towards the ceiling.
• Engage your core and lift your left leg as high as comfortable while maintaining balance.
• Hold this position for a few seconds, focusing on keeping your body stable.
• Slowly lower your leg back down to the starting position.
• Repeat the exercise on the other side by switching to your left side and raising your right leg.
• Continue alternating sides for the desired number of repetitions or time.

Tips & Tricks

• Focus on engaging your core muscles throughout the exercise.
• Maintain a neutral spine by keeping your hip in line with your shoulder and ankle.
• Keep your body in a straight line from head to toe.
• Engage your glutes to help stabilize your body.
• Squeeze your inner thighs together for added stability.
• Try to hold the position for as long as possible, aiming for at least 30 seconds.
• Breathe deeply and evenly throughout the exercise.
• If lifting your leg becomes too challenging, start by simply holding the side plank position.
• Gradually increase the difficulty by lifting your leg and holding it for a few seconds before lowering it back down.
• To further intensify the exercise, add small pulses or lifts of the leg while in the side plank position.