• KSHATRIYA WORKOUTS |
  • Fitness & Yoga

Side Plank Crunch




  • Exercise details
  • Target muscles: Tensor Fasciae Latae, Gluteus 
  • Medius, Gluteus MinimusSynergists: Internal and External 
  • Obliques, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis 
  • ThoracisMechanics: 
  • CompoundForce: Push

  • Starting position
  • Lie on the floor, on your left side, supporting your body weight on your left elbow, which should be directly under your shoulder
  • .Straighten your body and legs. 
  • Your feet should be together, and your hip should be resting on the floor.Place your free hand on your hip.

  • Execution
  • Exhale as you slowly lift your hip off the floor and raise your right leg so that your legs are spread apart.
  • Inhale as you slowly bring your feet back together and lower your hip to the floor.Repeat for the prescribed number of repetitions.
  • Repeat the exercise on your right side.

  • Comments and tips

  • The instructions above explain how to perform the side plank hip abduction in one swift movement (i.e. simultaneously lift your hip off the floor and spread your legs).
  •  However, to make the exercise easier, you can separate the two movements (i.e. first, lift your hip off the floor; then, spread your legs). See the video demonstration.
  • Use this exercise to build your outer thighs, work your core, and strengthen the lateral flexion movement pattern of your spine.
  • Also known as the side bridge hip abduction.



  
3 Comments
Mr. Mical James
Published on 19-06-2019

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Mr. Mical James
Published on 19-06-2019

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Mr. Mical James
Published on 19-06-2019

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