How To Do Side Plank Lift And Lower

By: Chris Freytag, CPT

Chris Freytag demonstrates a Side Plank Lift and Lower

Side Plank Lift and Lower is an amazing core body exercise that targets your core muscles, especially your obliques, while building strength in your shoulder and upper back. If you learn how to do Side Plank Lift and Lower you will have a tighter waistline and a stronger mid-section.

Our core is made up of many muscles. Often when doing ab work people spend most of their time focusing on the front of the abs or the rectus abdominus. However, your obliques (the muscles of the waist) are part of what make the entire core strong. The oblique muscles help you twist and rotate as well as pull the muscles in around your middle. It is important to work all sides of your mid-section so these Side Plank Lift and Lowers are a great tool to add to your routine.

When you begin this move you can place your bottom knee on the ground if needed. Once you master it that way, you can move up to a full forearm side plank. The full forearm side plank lift and lower adds an element of strengthening your shoulder girdle and upper back in addition to your waist.

In addition to the Side Plank Lift and Lower, read our article and workout Can You Really Make Your Waist Smaller.

Here are the steps to performing Side Plank Lift and Lower:

1) Start by laying on your right side with forearm below shoulder, body lifted and legs long and feet stacked. Keep body straight, abs tight and place left hand on hip.

2) Dip your hips down towards the mat and lift back up using your obliques and core muscles.

Targets: arms, shoulders, core

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