Step by Step Guide

  1. Starting Position:
    • Begin in a side plank position with your right forearm on the ground and your body forming a straight line from head to heels.
    • Stack your feet on top of each other and lift your hips off the ground, engaging your core muscles.
  2. Engage Core and Stabilize:
    • Engage your core by drawing your navel towards your spine and bracing your abdominals.
    • Keep your shoulder stacked directly over your elbow and your hips lifted to maintain stability.
  3. Raise Hips:
    • Lift your hips towards the ceiling as high as you can while maintaining control and stability in the side plank position.
    • Focus on engaging your oblique muscles on the bottom side to lift your hips.
  4. Lower Hips:
    • Slowly lower your hips back down towards the ground, returning to the starting position of the side plank.
    • Maintain control throughout the movement and avoid letting your hips drop below the neutral position.
  5. Repeat on the Other Side:
    • After completing the desired number of repetitions on one side, switch to the other side and perform side plank raises with your left forearm on the ground.
  6. Continue Alternating Sides:
    • Alternate between sides, lifting and lowering your hips in a controlled motion while maintaining proper form and alignment.

Benefits of The High Side Plank Raises

  1. Oblique Strengthening: This exercise targets the oblique muscles on the sides of the torso, helping to strengthen and tone the waistline.
  2. Shoulder Stability: Supporting your body weight on one arm in the side plank position helps to improve shoulder stability and strength.
  3. Core Activation: Lifting and lowering the hips engages the entire core, including the rectus abdominis, transverse abdominis, and deep stabilizing muscles.
  4. Improved Balance: Balancing in the side plank position challenges proprioception and balance, enhancing overall stability.

Tips for Beginners:

  1. Start with Basic Side Plank: Beginners should begin by mastering the basic side plank position before attempting side plank raises.
  2. Focus on Form: Concentrate on maintaining proper form and alignment throughout the exercise, with a strong emphasis on core engagement and shoulder stability.
  3. Modify as Needed: If lifting the hips is too challenging, beginners can start with smaller movements or hold the side plank position without raising and lowering the hips.
  4. Listen to Your Body: If you experience any discomfort or strain, stop the exercise and reassess your form before continuing.