Primary muscles: Obliques
Secondary muscles: Core
Equipment: No equipment
SIDE PLANK HIP LIFTS INSTRUCTIONS
1. Start in a side plank position, with your shoulder over your elbow and your body in a straight line.
2. Bring your hip down, without letting it touch the floor, and then bring it back up to the side plank position.
3. Repeat and switch sides.
PROPER FORM AND BREATHING PATTERN
When doing the side plank hip lifts, maintain your body in a straight line, from your ankles all the way to your shoulders, with the elbow underneath your shoulder and your feet stacked. Breathe slowly and keep your core engaged and your abs tight.
The side plank with hip lifts activates the obliques and helps to build endurance and core strength. This exercise works the deep abdominal muscles and helps to tighten and shrink the waistline.
SETS AND REPS
Try to do 30 seconds to 1-minute sets, but start with as many reps as you can. The side plank hip lifts is a modified version of the regular side plank. Begin doing regular side planks and, once you’re ready to progress, you can do an easier version of the side plank hip lifts, by keeping your legs bent, knees on the mat and feet stacked.
To calculate the number of calories burned doing the side plank hip lifts, enter your weight and the duration of the exercise: