Ready to tighten and strengthen your core while building your obliques? The side plank march exercise is great for targeting the sides of the body, which are often weak and underdeveloped - inluding the hard-to-isolate glute med.
Runners will love this exercise that helps develop lateral stabilization, i.e. no side-to-side swaying of the pelvis, which can put serious strain on the low back, hips, and knees. Because it's a one-sided exercise, it helps with general strength and corrects muscle imbalances (we all have a stronger side), all while your body is mimicking the motion of running on a different plane.
Here's how you do it:
- Lie on your side with your body in a straight line and your elbow under your shoulder. Your feet should be staggered with the foot of the top leg in front.
- Lift your hips off the ground, creating a straight line from shoulder to ankle.
- Bring your bottom knee toward your chest, and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to starting position. Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
- Do two sets of six smooth and controlled reps on each side.
This move is challenging, but you can work up to it with side planks for beginners and the intermediate-level side plank crunch.
from POPSUGAR Fitness http://ift.tt/1NYbVVY
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