Side Plank with hip lift

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

External Obliques, Internal Obliques

Secondary muscles

Rectus Abdominis, Deltoids

How to do it

1. Begin in a side plank position on your right side, with your legs extended straight and stacked on top of each other. Prop yourself up on your right elbow, keeping your elbow directly under your shoulder. Raise your left arm straight toward the ceiling.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Once in the top position, perform two small controlled bounces with your hips, lifting them slightly higher each time.
4. Lower your hips back to the floor without touching it and repeat the steps for the desired number of repetitions, then switch to the other side and perform the exercise on your left side.

Form tips

• Move your hips slowly and with control to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you lift your hips and inhaling as you lower them.
• Ensure your elbow is directly under your shoulder to support your upper body.