A side plank raise is an effective core exercise that strengthens your obliques. Here's how to do it properly:
Step-by-Step Instructions:
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Starting Position: Lie on your side on a mat. Your legs should be straight and stacked on top of each other. Position your elbow directly under your shoulder, and your forearm should be perpendicular to your body.
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Engage Your Core: Before lifting, consciously engage your core muscles. This helps stabilize your spine and prevent injury.
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Lift Your Hips: Exhale and lift your hips off the mat, creating a straight line from your head to your feet. You should be supporting your weight on your forearm and the side of your bottom foot.
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Hold the Plank: Maintain this plank position, keeping your body in a straight line. Avoid sagging or hiking your hips. Breathe steadily throughout the exercise.
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Controlled Lowering: Slowly lower your hips back down to the mat in a controlled manner. Avoid collapsing or dropping.
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Repetitions: Repeat the lifting and lowering motion for the desired number of repetitions.
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Switch Sides: After completing the set on one side, switch to the other side and repeat the exercise.
Important Considerations:
- Proper Form: Maintaining proper form is crucial to avoid injury. Focus on keeping your body in a straight line and engaging your core muscles.
- Modifications: If you're new to side planks, you can modify the exercise by bending your knees and keeping your feet behind you. This reduces the leverage and makes the exercise easier.
- Progression: As you get stronger, you can increase the difficulty by holding the plank for longer periods or by adding variations, such as lifting your top leg.
- Breathing: Remember to breathe throughout the exercise. Exhale as you lift your hips and inhale as you lower them.
- Neck Alignment: Keep your neck neutral by looking straight ahead. Avoid tilting your head up or down.
- Listen to Your Body: If you experience any pain, stop the exercise immediately.
By following these steps and paying attention to proper form, you can safely and effectively perform side plank raises to strengthen your core and improve your overall fitness.
