This version does not work the hamstrings, and the adductors are worked less than they would be with the straight-leg version. The side plank is one of the best ways to work your hip abductor muscles. Side plank leg raises is a gym work out exercise that targets abs and glutes & hip flexors and also involves abs. Side planks have the added element of maintaining stability in an unstable position. Side planks work other core and hip muscles more than back muscles. This is almost double the work that this muscle does during the exercise that is most commonly prescribed for hip muscle weakness, the side lying leg raise. If you're looking to tone your midsection, include side planks in your workout. It also fires up your scapula stabilizers and glutes. Here’s how to do the side plank hip lift properly, and tips on how you can effectively add it into your workout routine. Doing a quick 10-minute ab workout a few times a week can really help strengthen your core. This is the starting position. Here’s how all these muscles work together in your body. This classic exercise builds upper body and pressing strength while putting … Lie on your side with your bottom elbow on the ground underneath your … The hip abductor muscles work at about 74 percent of their maximum during the plank. Twist your torso forward and slowly place your left arm under your body. Considerable core strength is needed to keep your hips from sinking toward the floor. It should be a very hard 20 seconds. If you can hold the position with excellent form for at least 10 seconds, increase the weight. Side plank hip lifts require hip stabilization, so the gluteus medius and minimus are heavily activated in this move. (This group of muscles also include your the rectus abdominis that runs down the center of your stomach and the transverse abdominis that wraps around your torso underneath.). They also work your total body, especially this plank variation: the side plank crunch. The side plank also works several other muscles that provide additional stability as you hold the position. The side plank primarily works muscles in your core. Your obliques, which run down the sides of your torso, are just one part of your abdominal muscles. You can lift the top leg until it is parallel to the floor, or you can bend the knee of the bottom leg as you take the foot off the floor. If you are not quite able to perform a side plank on the elbow with good form, you can modify the exercise to strengthen many of the same muscles. Another study , published in the Journal of Orthopedic and Sports Physical Therapy in 2010, showed that the external obliques are activated almost five times more than the erector spinae, a lower back muscle, during the side plank, especially when performed on an unstable surface. The muscles utilized in plank include the pectoralis majors (chest), anterior deltoids (fronts of the shoulders), recti abdomina (superficial abdominal muscles), and quadriceps. When performing this exercise, pay attention to good form. And side plank hip lifts create even more of a challenge: it creates tension and stability, now let’s see you maintain that while you move. Your hips should stay in a neutral straight line – if your butt starts sticking out behind you, straighten out by squeezing your glutes and core. Keeping your core braced and your glutes engaged, slowly lower your left hip, tapping it gently on the floor. Keep your shoulder pressed down away from your ear – it shouldn’t sag into your neck. (An easy way to create tension in your core is to exhale sharply as if you are trying to blow out way too many candles on a cake. Challenge your oblique muscles with several variations as strength improves. Working together, they control your scapula to aid in the health of your shoulder joint as you throw, pull, push, and more. Think you got what it takes to train like the pros? Core Exercise: Side Plank. Your obliques, which run down the sides of your torso, are just one part of your abdominal muscles. The other muscles of … This is a very challenging exercise that targets the obliques as well as the gluteus medius and is suitable for intermediate to advanced fitness levels. For more classic workouts stream one of Openfit’s workout programs, like 600 seconds, for free today! If this is a new move for you, it can be easy to lose focus when you’re pushing yourself out of your comfort zone. Primary muscles: Obliques Secondary muscles: Core, shoulders Equipment: No equipment SIDE PLANK ROTATION INSTRUCTIONS. Side plank with lateral raise Hold your body in a straight line from head to feet with your elbow directly beneath your shoulder. Not only is it a killer core exercise, but planks help tone your shoulders, obliques, and legs from heel to hip. The best exercises never go out of style. Do not perform the exercise with a rounded back. Keep your shoulders, hips, knees and feet in one straight diagonal line, and make sure your neck and head continue the line of your spine. This is almost double the work that this muscle does during the exercise that is most commonly prescribed for hip muscle weakness, the side lying leg raise. An intermediate-level Pilates exercise, the side plank on the elbow requires you to support your body weight on your forearm and the side of one foot. Traditional bench press. For instance, the right external obliques rotate the body to opposite side, while the right internal rotate to the same side. Incline push-up : If you need to work up to the full push-up, you may want to start by performing the move with your hands on an elevated surface. Instead of having your legs straight, bend your knees 90-degrees and rest your weight on … It strengthens abdominal and back muscles, particularly the transversus abdominis, rectus abdominis, obliques and quadratus lumborum. How to Program Plank Varieties: The plank can be performed any time during your workout. The side plank leg lift or side plank lift is a slightly more difficult variation than the traditional version, as it demands a higher level of coordination, stability, and balance. This move also strengthens the deep muscles of … Control your breathing with steady breaths in and out as you move up and down. Muscles Worked: Abs Difficulty: Easy Equipment needed: None Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Don’t get frustrated if you lose your balance when you first try it out; keep practicing it with proper form, and gradually you’ll get better. Do it before a lift to heat up and activate your shoulder, glute, and core muscles. Every plank variation can help you strengthen your core, which creates better stability and decreases your chance of injury. The lateral raise is a movement that can be classified as a shoulder exercise, one that is modified via different angles, ranges of motion, and loading. Strengthening Exercises for the Quadratus Lumborum, Upper Body Workout Routine With Weights for Cheerleaders, American Council on Exercise: Side Plank with Straight Leg, IDEA Health & Fitness Association: Core 360, American Council on Exercise: Side Plank with Bent Knee, IDEA Health & Fitness Association: Corrective Exercises -- Swayback Posture, American Council on Exercise: Side Plank (Modified), Easy Tummy Flattening Exercises That You Can Do Standing, Privacy Notice/Your California Privacy Rights. Refer to the illustration and instructions above for how to perform this exercise correctly. Adding leg lifts to your planks can boost the intensity and activate more of your abdominal muscles. Perform for 3 sets of 20 seconds. The only issue with the plank/leg raise exercise is that it can ‘max out’ pretty quickly when it comes to trying to add resistance. Maintain stability by squeezing your core muscles and glutes throughout the entire movement. Side planks primarily target your obliques but they also target a myriad of other muscles as well, not to mention that you will also improve shoulder and hip stability. Instead, focus on pushing the hips up toward the ceiling to best engage your abdominal muscles, particularly the obliques. It helps stabilize the pelvis and move your leg outward. “A solid plank works the quads (front of the thighs), glutes, and calf muscles in your lower half,” Blades says. The right external obliques work with the left internal obliques, and vice versa. “For many people, shoulder and hip stability are weak links in the kinetic chain, and the side plank hip lift forces you to stabilize the scapula (shoulder blade) while also firing up the gluteus medius to control the hip movement.”. It also fires up your scapula stabilizers and glutes. Plank Leg Raise Tips. In contrast, side plank (vasisthasana) helps us to access muscles that tend to be neglected—not just in yoga but also in daily life. This move engages your core muscles, with special emphasis on your obliques. The … Plank leg raises also work out your glutes, hamstrings, quads, and shoulders. The side plank hip lift can be a difficult move to master, since it requires a lot of coordination and core strength. “There are some common weak points in the human body that the side plank hip lift can address,” says Cody Braun, fitness specialist for Openfit. However, here are some of the best benefits of performing planks and making it a part of your daily routine: Planks are Beneficial in Building a Strong Core The internal obliques are situated right below them. The gluteus maximus is the largest of the three, and is primarily responsible for hip extension and your booty’s round shape. Raise your hips so that your body forms a straight line from head to heels. The side plank hip raise with knee drive is an intermediate core exercise. In the side plank hip lift specifically, they help support your upper body as your hips move up and down. Start in a side plank position, with your right shoulder over your elbow, your body in a straight line and reach your left hand toward the ceiling. What Muscles Do Side Plank Hip Lifts Work? 1. This is a great move that challenges your balance and requires core stabilization. Want to build core strength and improve your yoga postures? Your elbow should stay lined up under your shoulder to prevent any shoulder strain. When you are ready for a more challenging version of the side plank, try lifting one leg. So it’s best to have a few cues handy and keep them simple. The gluteus medius is located on the upper, outer section of your rear. When doing the general plank leg lift, do not rotate the torso to your side while lifting your leg. It has numerous benefits, including emphasizing your abdominal obliques, improving the spinal stability, … If you're looking to tone your midsection, include side planks in your workout. The hip abductor muscles work at about 74 percent of their maximum during the plank. While the duration of the performance matters, doing it right is definitely a concern, as it can cause damage to your muscle tissues if done wrong. Here’s how all these muscles work together in your body. There are two kinds of oblique muscles: external and internal. In fact, your hips play a big role in making your planks stronger. Challenge your oblique muscles with several variations as strength improves. Kat Black is a professional writer currently completing her doctorate in musicology/ She has won several prestigious awards for her research, and has had extensive training in classical music and dance. All rights reserved. Perform these leg lifts lying down or standing. Start in a side plank position with your elbow directly underneath your shoulder and your feet stacked on top each other. One of the great things about these tried and true moves is that they easily lend themselves to different variations, allowing you to make them easier or harder based on your fitness level. The side plank is going to be easier with the knees bent and the more vertical your body is. All together, they help to stabilize your spine and rotate your torso. Side Plank With Leg Lift. While in a side plank, raise your top leg up and swing back and forth. © 2019 www.azcentral.com. Planks have been a part of regular workout regimes for a very long time now. Obliques. The side plank, in addition to the regular plank variety, is one of the most effective strength-gaining exercises for your core and the rest of the upper body. Avoid gasping for air. Video: Forearm Plank and Leg Lifts Side plank with hip lift: This move focuses solely on the side plank, adding a weighted hip raise to further challenge strength and stability. The external obliques are visible (if you’re lean enough for them to show) and run diagonally from the sides of your rib cage to the tops of your hip bones. With side plank progressions, it is going to be harder on the hip and core muscles the more horizontal you are, and with the knees straight. About this exercise. It helps in strengthening your core with more emphasis on your obliques. This move engages your core muscles, with special emphasis on your obliques. That’s why you’ll see classic moves like squats, push-ups, and planks in workouts today and 20 years ago. These muscles include the gluteus maximus, the quadriceps on the front of your thighs and the hamstrings on the back of your thighs. Try not to let your back round too much or your chest collapse. The side plank is one of the easiest ways to work the two layers of muscle along the sides of your core, known as your obliques. Tense every muscle in your body. The gluteus minimus is situated just below that, and it also helps stabilize the pelvis. Just take a look at the plank: you can do regular forearm planks, side planks, and more dynamically, side plank hip lifts. Gaddour demonstrates how to do the side plank … Then try LeBron James' abs workout! Do the exercise while balancing in a side plank position and you’ll also challenge your obliques. There are three muscles that are collectively known as the glutes: the gluteus maximus, the gluteus medius, and the gluteus minimus. Learn how to correctly do Extended Plank to target Abs, Shoulders, Back with easy step-by-step expert video instruction. Alignment is vital; when holding, keep your body in one long line. Put the palms of your hands flat on the floor with the fingers extended forward ). Anytime you move your shoulder or upper arm bone, you’re using these muscles. Reverse the move, returning to side plank position. The side plank is only one of many plank variations. Side Plank Crunch is a core body exercise that strengthens your core muscles, especially your obliques, while strengthening your upper back and shoulder as well. In this version, keep your shoulders, hips and knees in one continuous line, and let your feet go behind your body. The simple side leg raise exercise builds hip and glute muscles — with the emphasis on the gluteus medius. It also targets the gluteus medius and gluteus minimus in the hips, as well as the adductor muscles located in the inner thigh. Do not allow your weight to sink. The side plank is one of the best ways to work your hip abductor muscles. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of extending your legs, bend your knees so your forearm and the side of one knee support your body weight. It strengthens abdominal and back muscles, particularly the transversus abdominis, rectus abdominis, obliques and quadratus lumborum. Simply balance a dumbbell on your side by straddling it on top of your oblique muscle. Repeat for reps, then switch sides, performing equal reps on each. Both of these versions require extra effort in the abductors and adductors. This is a group of muscles that surround your scapula and control its movements, as well as prevent unwanted motion. The side plank primarily works muscles in your core. 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