Side Plank Leg Lift (left)
The side plank leg lift (left) is a challenging exercise that primarily targets the obliques, glutes, and inner thighs. By engaging multiple muscle groups, this exercise helps improve core stability, balance, and overall strength. To perform the side plank leg lift (left), start by lying on your left side on a mat. Place your left forearm on the ground and position your elbow directly beneath your shoulder. Stack your legs on top of each other and straighten them, keeping your feet together. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles by pulling your navel towards your spine. This is the starting position. Next, slowly raise your right leg up towards the ceiling while maintaining a stable side plank position. Keep your leg straight and controlled throughout the movement. Pause for a moment at the top of the lift, feeling the contraction in your obliques. Lower your right leg back down to the starting position. Repeat for the desired number of repetitions before switching to the other side. Remember, proper form and control are essential for this exercise. Avoid sagging or dropping your hips and focus on maintaining a straight line with your body. If you're a beginner, you can modify this exercise by bending your bottom knee and resting it on the ground for added stability. Incorporating the side plank leg lift (left) into your fitness routine can enhance your core strength and stability while also toning and sculpting your obliques, glutes, and inner thighs.
Instructions
- Start by lying on your left side with your forearm resting on the floor, elbow directly under your shoulder.
- Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
- Extend your right arm straight up towards the ceiling.
- While maintaining the side plank position, lift your top leg upwards as high as you can without compromising your balance or form.
- Pause at the top for a moment, then lower your leg back down to the starting position.
- Repeat the movement for the desired number of repetitions, then switch sides to target the other side.
Tips & Tricks
- Engage your core muscles throughout the exercise to maintain stability.
- Focus on keeping your body in a straight line from head to toe.
- Keep your shoulders stacked over your supporting elbow to prevent strain.
- Control your breathing and avoid holding your breath during the exercise.
- Start with a shorter duration and gradually increase as you get stronger and more comfortable.
- Ensure that your hips are lifted and not sagging towards the floor.
- For an added challenge, try lifting your top leg while maintaining the side plank position.
- Listen to your body and modify the exercise if necessary to avoid any discomfort or pain.
- Regularly incorporate exercises that target your obliques to further strengthen your core.
- Maintain proper form by avoiding any excessive twisting or rotation of your upper body.
