Side plank with hip reduction
About this exercise
"Side plank with hip reduction" targets the Ẹsẹ̀ muscle group, suitable for beginners. The main load falls on: Obliques, Outer Thighs. Equipment needed: Bodyweight.
Description
A more complicated version of the side plank, aimed at strengthening the oblique abdominal muscles, buttocks and pelvic stabilizer muscles. While holding the side bar, the upper leg is lifted and brought to the body, which improves balance, core strength, coordination and movement control.
Instructions
Starting position: Lie on your side and lean on your forearm, placing your elbow strictly under your shoulder. Straighten your legs and place your feet on top of each other. Lift your pelvis off the floor, forming a straight line from your head to your feet. Tighten your abs, buttocks, and leg muscles. Put your free hand on your belt or pull it up. Accomplishment: Keeping the body and pelvis stationary, slowly lift the upper leg. Then gently lower it to the lower leg, performing hip reduction. Don't let your pelvis turn forward or backward. Keep the support shoulder stable, don't fall through it. Do the required number of repetitions and repeat on the other side.
Muscles worked
Primary
Secondary
