The side plank leg lift is performed by lifting your top leg towards the ceiling while maintaining a stable side plank position. Here's a step-by-step guide:
Steps for Performing a Side Plank Leg Lift:
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Start Position: Lie on your side on the floor. Position your elbow directly beneath your shoulder, and your legs extended out straight. You can either stack your feet (advanced) or place your top foot slightly in front of your bottom foot (easier).
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Engage Core and Lift: Engage your core muscles and lift your hips off the floor, forming a straight line from your head to your feet. Maintain a neutral spine and avoid sagging or hiking your hips.
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Leg Lift: Once you're stable in the side plank position, slowly lift your top leg towards the ceiling. Keep your leg straight and avoid bending at the knee. Focus on using your outer hip muscles to lift the leg. Ensure the leg isn't moving forward or backward; keep it in line with your body.
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Controlled Movement: Lower your leg back down with control, but avoid letting it rest completely on your bottom leg between repetitions.
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Maintain Alignment: Throughout the exercise, maintain proper alignment. Your body should form a straight line, and your pelvis should remain neutral and aligned, resisting any rotation forward or backward.
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Breathing: Breathe consistently throughout the exercise. Exhale as you lift your leg and inhale as you lower it.
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Repetitions and Sets: Perform 10-15 repetitions on one side, then switch to the other side. Aim for 2-3 sets on each side.
Important Considerations:
- Modifications: If you're new to side planks, you can modify the exercise by performing it with your bottom knee bent on the floor. This reduces the lever arm and makes the exercise easier.
- Core Engagement: Maintaining constant core engagement is crucial for stability and preventing injury. Focus on drawing your navel towards your spine.
- Progression: Once you can comfortably perform the side plank leg lift, you can progress by adding ankle weights to increase the challenge.
- Avoid Common Mistakes: Avoid sagging your hips towards the floor or rotating your torso. Maintain a straight line from head to feet.
- Listen to Your Body: If you experience any pain, stop the exercise and consult with a healthcare professional.
