This is known as one of the best exercises for core muscles such as your obliques, rectus abdominis (6-pack), and glutes. Strengthening these muscles can not only help to tone up the belly, but research has shown that this exercise actually activates the glute medius muscle. In fact, this exercise more than any other exercise can help facilitate the firing of the glute medius, a muscle that is very important in maintaining hip stability and can be beneficial for hip and low back pain as well as issues at the knee and ankle.
How To Do It:
Lay on either side with elbow under shoulder and knees bent and stacked. In this position, raise up so the only body parts in contact with the floor are your elbow and bottom knee. Try to keep your knees, hips, and chest all in line with each other in this position and avoid letting your hips drop towards the floor. Hold this position while raising the top leg towards the sky 10 times. Repeat 3x!
Progressing The Exercise:
- Extend the legs so your knees are straight and feet are in contact with the ground
- Straighten the arm so the hand is in contact with the ground rather than the elbow
Progressing the exercise
- Extend the legs so your knees are straight and feet are in contact with the ground
- Straighten the arm so the hand is in contact with the ground rather than the elbow
