The Side Plank Hip Adduction exercise is a challenging core and hip strengthening exercise that targets the obliques, glutes, and hip abductors.
How to perform
To perform the Side Plank Hip Adduction exercise, follow these step-by-step instructions:1. Start by lying on your side with your elbow directly underneath your shoulder and your legs straight. Place your top hand on your hip or reach it up towards the ceiling for stability.
2. Engage your core and lift your body off the ground into a side plank position, keeping your body in a straight line from head to heels. Your hips should be lifted and your body should form a diagonal line.
3. Once you are in a stable side plank position, slowly lift your top leg up towards the ceiling, keeping it straight. This is the starting position.
4. From here, slowly lower your leg down towards the ground, while keeping it straight. Make sure to engage your core and glutes to prevent your hips from dropping.
5. Once your top leg is hovering just above the ground, lift it back up towards the ceiling in a controlled manner.
6. Repeat this movement for the desired number of repetitions on one side, then switch to the other side and perform the exercise on the opposite side.
7. To make the exercise more challenging, you can add a resistance band around your thighs or ankles, or hold a dumbbell on your top hip.
Remember to maintain proper form throughout the exercise and avoid letting your hips drop or your body sag. Start with a few reps on each side and gradually increase the number as you build strength and stability.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.