Side Plank Bent Leg Lift

The Side Plank Bent Leg Lift is a fantastic exercise that targets your obliques, deep core muscles, and glutes. It adds intensity to the traditional side plank by incorporating a leg lift, which further engages your hip muscles and increases the challenge. This exercise is perfect for anyone looking to tone their waistline, strengthen their core, and improve stability. To perform the Side Plank Bent Leg Lift, start by lying on your side with your forearm flat on the ground and elbow directly beneath your shoulder. Position your lower body so that your legs are extended, stacked on top of each other. Then, bend your bottom leg at a 90-degree angle, placing your foot on the ground behind your top leg for stability. Engage your core and lift your hips off the ground, coming into a side plank position. Make sure your body forms a straight line from your head to your toes. Once in the plank position, slowly raise your top leg while keeping it straight. Lift it as high as you comfortably can, feeling the contraction in your side and glutes. Remember to control the movement and focus on maintaining proper form throughout. The Side Plank Bent Leg Lift can be modified to suit different fitness levels. Beginners can attempt the exercise with their knees bent, still reaping the core-strengthening benefits. Advanced individuals can add ankle weights or increase the number of reps to further challenge themselves. Incorporating the Side Plank Bent Leg Lift into your workout routine will not only enhance your aesthetics by sculpting a strong and defined waistline but will also improve overall core stability, posture, and balance. Add it to your fitness regimen today, and enjoy the benefits of this effective and challenging exercise!

Instructions

• Start by lying on your side with your legs extended and your elbow directly under your shoulder.
• Bend your bottom leg at a 90-degree angle and place your top hand on your hip.
• Engage your core and lift your hip off the ground, coming into a side plank position.
• Keeping your core engaged, slowly raise your top leg as high as you can without compromising your form.
• Hold the lifted leg for a couple of seconds, then lower it back down.
• Repeat the lift on the same side for the desired number of repetitions, then switch sides.

Tips & Tricks

• Engage your core muscles to maintain stability throughout the exercise.
• Start with a lower duration and gradually increase the time as you get stronger and more comfortable with the exercise.
• Focus on proper form and alignment by stacking your shoulders, hips, and ankles in a straight line.
• Breathe deeply and maintain a relaxed posture while performing the exercise.
• To intensify the workout, try lifting your top leg or adding a resistance band around your knees.
• Pay attention to your body's feedback and listen to any discomfort or pain, modifying or stopping the exercise if necessary.
• Pair the side plank bent leg lift with other core-strengthening exercises to create a well-rounded workout routine.
• Fuel your body with proper nutrition to support muscle recovery and growth.
• Incorporate regular stretching or flexibility exercises to improve mobility and prevent muscle imbalances.
• Consult with a fitness professional to assess your form and provide personalized feedback for optimal results.