Primary muscles: Outer thighs, core
Secondary muscles: Thighs, glutes
Equipment: No equipment
SIDE PLANK HIP ABDUCTION INSTRUCTIONS
1. Start in a modified side plank position, with your top leg extended and your bottom leg bent back with the knee on the mat.
2. Lift your top leg as high as possible and then lower it back down.
3. Repeat and then switch sides.
PROPER FORM AND BREATHING PATTERN
While doing the side plank hip abduction keep your core tight, so that your upper body remains stable, maintain your top leg straight and keep, your foot flexed. Breathe out as you lift your top leg and squeeze the outer thigh. Inhale as you slowly lower your leg back to the starting position.
The side plank hip abduction is a great exercise that you can do to target the outer thighs. The outer thigh muscles pull your legs away from the center of the body and play an important role in keeping your knee and hip joints stable. Doing hip abductions not only helps to strengthen and sculpt your outer thighs but can also improve your balance and stability.
SETS AND REPS
Start with 2 or 3 sets of 10 to 16 repetitions on each side. Depending on your goals, you can choose different modified versions of this exercise. If you want to work your outer thighs and challenge your core at the same time, do the side plank hip abduction with both legs extended and keep the knee off the floor. If you just want to focus on strengthening your outer thighs, lie on your side and hold a dumbbell on top of your working thigh.
To calculate the number of calories burned doing the side plank hip abduction, enter your weight and the duration of the exercise: