TIP: ONE EXERCISE FOR ABS, OBLIQUES,

AND GLUTES
Bonus: This dynamic, do-it-all core move can be done
just about anywhere. Take a look.
by Gareth Sapstead | Yesterday

Tags: 
 Training
 Bigger Stronger Leaner

You know those stupid dumbbell side bends that make your spine cry? Well,
side plank raises are kind of the bodyweight equivalent, but much more
effective.

They're pretty much a side plank with your elbow raised up (on a box, bench,
or couch) and performed dynamically. They safely load your spine in a lateral
flexion movement while also working your hip abductors.
That means a lot of bang for your buck, hitting your deep abdominals,
obliques, and glutes all in one. Side plank raises are relatively simple, but
easy to scale.

Side Plank Raise

How to Do It

1. Start in a basic side plank position with your elbow elevated using a
box, bench, or anything you have around your home.

2. Keep your knees level, hips forward, and neck aligned. Keep your core
and glutes engaged throughout.

3. Allow your hip to drop towards the floor getting as much stretch as
possible down the side of your torso facing the floor.

4. Raise back up to the neutral starting point.

Try 12-15 reps each side, or mix up some iso-holds with dynamic reps for fun.

To make them even harder, try holding some weight on your top hip. You can
use pretty much anything – weight plate, sandbag, bag of protein powder,
small child, etc.

Related: Adamantium Abs – 6 Core Exercises You Need

Related: Nasty Ab Training