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Dynamic Side Plank Raises for Core

This document provides instructions for a dynamic core exercise called side plank raises that works the abs, obliques, and glutes. The exercise involves getting into a side plank position with the elbow elevated and then lowering the hip towards the floor and raising it back up in a controlled motion. It can be done anywhere and effectively trains the deep core muscles along with the hip abductors. Variations include holding for time or adding weight on the top hip to increase difficulty.

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33 views2 pages

Dynamic Side Plank Raises for Core

This document provides instructions for a dynamic core exercise called side plank raises that works the abs, obliques, and glutes. The exercise involves getting into a side plank position with the elbow elevated and then lowering the hip towards the floor and raising it back up in a controlled motion. It can be done anywhere and effectively trains the deep core muscles along with the hip abductors. Variations include holding for time or adding weight on the top hip to increase difficulty.

Uploaded by

aligaram
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

TIP: ONE EXERCISE FOR ABS, OBLIQUES,

AND GLUTES
Bonus: This dynamic, do-it-all core move can be done
just about anywhere. Take a look.
by Gareth Sapstead | Yesterday

Tags: 
 Training
 Bigger Stronger Leaner

You know those stupid dumbbell side bends that make your spine cry? Well,
side plank raises are kind of the bodyweight equivalent, but much more
effective.

They're pretty much a side plank with your elbow raised up (on a box, bench,
or couch) and performed dynamically. They safely load your spine in a lateral
flexion movement while also working your hip abductors.
That means a lot of bang for your buck, hitting your deep abdominals,
obliques, and glutes all in one. Side plank raises are relatively simple, but
easy to scale.

Side Plank Raise


How to Do It

1. Start in a basic side plank position with your elbow elevated using a
box, bench, or anything you have around your home.

2. Keep your knees level, hips forward, and neck aligned. Keep your core
and glutes engaged throughout.

3. Allow your hip to drop towards the floor getting as much stretch as
possible down the side of your torso facing the floor.

4. Raise back up to the neutral starting point.

Try 12-15 reps each side, or mix up some iso-holds with dynamic reps for fun.

To make them even harder, try holding some weight on your top hip. You can
use pretty much anything – weight plate, sandbag, bag of protein powder,
small child, etc.

Related: Adamantium Abs – 6 Core Exercises You Need


Related: Nasty Ab Training

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