The beach side plank with hip raise is a great exercise for you if you are interested in strengthening and stabilizing your core. Before attempting the more advanced version of the exercise, be sure that you have mastered the basic version. Advancing too quickly can result in major injury or decreased athletic performance.
About the Beach Side Plank with Hip Raise
The beach side plank with hip raise is a great exercise that targets the muscles of the "core," otherwise known as the abdominal and oblique muscles, as well as those of the lower back and hip. Strengthening these muscles not only helps to give your body a more toned and defined look, but also helps to stabilize the lower back. This makes it a great choice for people who have chronic pain in this trouble zone.
Positioning Your Body
As with any exercise, it is important to understand how to position your body properly before performing the exercise. Before doing the beach side plank with hip raise, place a yoga or exercise mat down on the ground. Make sure there is no other pieces of exercise equipment around that could potentially interfere with your workout. Lay down on your right side on the mat, bringing your arm to rest on your right elbow, and allowing your right forearm to also rest comfortably on the ground. Extend your legs out on the mat, so that you are completely on your right side.
Performing the Beach Side Plank with Hip Raise
Now it is time to perform the exercise. Start by taking a few deep breaths. As you exhale your breath, use the muscles in your core to lift your hips and buttocks off the ground. The only contact points your body should now have with the ground are your elbow, forearm and feet. Make sure your body is in a straight, diagonal line from your shoulders to your feet. Take another deep breath, and as you exhale this breath, kick your left leg towards the sky. You legs should now be in a scissored position.
Once you can no longer kick your leg any higher, inhale your breath, and slowly lower it back down to the starting position. Do at least ten repetitions of the beach side plank with hip raise before taking a short break. Do another two sets of ten repetitions in order to achieve optimal results.
Increasing the Intensity
One great way to increase the intensity of this exercise is by closing your eyes while performing it. This forces you to rely more fully on the muscles of you core to keep your body balanced. This gives you a much more challenging workout.