Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core. ... Bend your bottom leg and tighten your core to hold a modified side plank (A). Letâs start with the first Side Leg Lifts exercise. I would suggest starting with 5 reps before building up to 10/15 as you ⦠3. Come into a side plank position on an extend arm. Here's a two-week plan created by celebrity fitness trainer and owner of The Studio Montreal Val Desjardins , EXOS-certified fitness specialist, who's worked with famous ⦠Complete 10-12 times, then repeat on the other side. The side plank with leg lift strengthens the core with a slight emphasis on the obliques. Lie on your side and position yourself on your bottom elbow and side of your foot. Holding this position, lift and lower that bottom leg, raising it up a few inches then putting it back down at a controlled pace. Allow the toe on your extended leg to touch the floor. 1. Aim for 5 plank reps, holding each for 3 full breaths. Lift your extended leg to hip height by squeezing the side of your glute. 3. Keeping your body straight and your core engaged, roll into a right side plank position: right forearm on the floor, shoulders and feet stacked, and your left arm extended toward the ceiling. Version Two Traditional Side Plank Leg Lift Side Plank With Leg Lift Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body. Bend your left knee, and lightly rest the ball of your left foot on the floor behind your right leg. Repeat with your left leg, alternating for 3 kicks on each side to complete 1 rep. Side Plank Leg Lift Place your right elbow on the ground. Hold for 15 seconds. 2. The specific side leg lift variation I recommend depends the clientâs current level of fitness and their health goals. Learn how to correctly do Side Plank Lift to target Obliques, Glutes, Delts, Lower back, Triceps, Hips with easy step-by-step expert video instruction. You should notice the weight shifting toward your arms. Adding a leg lift to your side plank tones the outer thigh while challenging your core. ⢠Static Ski Squat + Rear Leg Lifts â Glutes, thighs, and shoulders are the focus of this move. Lift your hips up to get into side plank position (keep a check that your hips donât start dropping towards the floor once you start). 54.#ChekAdvice- Snowboard Training - Half Side Plank with Straight Leg Lift. If balance is a challenge, try⦠Vasisthasana With One Foot on the Floor As you come into side plank on the left side, bend the right knee, and place the right foot on the floor in front of the left leg. Once you feel balanced, lift up your top leg as we did for exercise 3 â side lying leg lift, then slowly lower it down again. If this lift ⦠Browse more videos. Adding a leg lift to your side plank tones the outer thigh while challenging your core. Keep your legs straight and that perfect Plank position as you lift and lower that top leg. Repeat the movement on the other side of your body for the same allotted time. To add the leg raise, lift the right leg to the side as you stand up and then move it back behind into another curtsy. Side Leg Lifts. PROPER FORM AND BREATHING PATTERN Slowly lower your leg back down. The plank with leg lift is a multi-functional exercise that improves stability throughout the core, spine, and hip regions. Make sure not to bend your knee when performing the lift and to squeeze your thigh as you are lifting your leg. Holding this Side Plank position, lift and lower your top leg up and down. Lift up into the side plank position with your top hand on your hip and your chest not rotated toward the ground. While maintaining a side plank, lift the leg up and down while keeping a neutral alignment between the shoulders, spine, hips, knees and ankles. Side of your glute and position yourself on your hip and your chest rotated... 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