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Today’s Workout: Side plank with leg lift will challenge you

Today’s Workout: Side plank with leg lift will challenge you
08 Jun
5:38

Abdominals, balance and leg strength sounds like a recipe for a great fitness session.

No matter what your fitness routine is, you need moves to fill in the gaps and challenge you.

Our move today is a side plank with a leg lift. You will need a flat surface and a mat for this one, and a little patience.

You will be working your abdominals in this plank, and by adding the leg lift your outer thighs will be engaged, and that’s where balance plays a big role.

Begin the move by lying on your side. Tuck your forearm under your shoulder and lift the upper body off the floor. Holding your core right, extend your legs out straight with your body and proceed to lift your hips off the floor, creating a side bridge.

Once you get into position and are balanced, add the leg lift. Hold everything strong and slowly lift your top leg. You can keep this movement small by lifting only a couple of inches. As you build balance and core strength, you will be able to lift your leg higher. If it is too difficult to lift up your hips in the beginning, keep them on the floor and just lift your leg. Slowly you will build strength and balance to lift the hips.

Keep this move slow, giving yourself five to 10 lifts on each side. Take a short break between lifts as your arm will fatigue quickly from holding the weight of your body. Shoot for at least three sets on each side.

This move is great to add to a lower-body routine or as a finisher to a total body workout.

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at faluvzpa@msn.com

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