Raise & Side-Plank
Strengthen your core with the Raise & Side-Plank! This exercise targets your obliques for a stronger, more stable you!
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Lie on your side on a mat or flat surface.
Keep your legs straight and stack them on top of each other.
Place your lower elbow directly under your shoulder for support, ensuring your forearm is perpendicular to your body.
Body Alignment:
Your body should form a straight line from your head to your feet.
Engage your core muscles to maintain this straight line.
Raising the Hips:
Press down through your lower forearm and lift your hips off the ground.
Your body should remain in a straight line, with only your elbow and the outer edge of your feet touching the ground.
Hold the Position:
Keep your hips lifted and hold this plank position for 15 to 30 seconds.
Focus on breathing steadily and keeping your core engaged.
Lowering Down:
To begin, slowly lower your hips back to the ground, returning to the starting position.
Repetition:
Repeat for the desired number of repetitions, typically 3 sets of 10 to 15 reps on each side.
Switch Sides:
After completing the repetitions on one side, turn over and repeat on the opposite side.
Tips for Beginners:
If the full plank is too challenging, you can modify by bending your knees and keeping them on the ground.
Ensure your neck is relaxed and aligned with your spine throughout the exercise.