Enhancing Skills

Side Plank Raise

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The dumbbell side plank raise is a variation of the traditional side plank exercise that adds an additional challenge to the oblique muscles of the core.

Stretch to do prior to exercise:

  • Side body stretch
  • Tricep stretch
  • Quad stretch

Warmup to do prior to exercise:

  • 5-10 minutes of cardio (e.g. jogging, jumping jacks, etc.)
  • Dynamic stretches for the core (e.g. leg swings, torso twists, etc.)

How to select the proper weight: Choose a weight that is challenging but allows you to maintain proper form for all reps. It is recommended to start with lighter weights and increase as you progress.

Proper form:

  1. Begin in a side plank position with your elbow directly beneath your shoulder and your legs straight.
  2. Hold a dumbbell in your top hand and place it on your hip.
  3. Slowly raise the dumbbell up towards the ceiling while keeping your body in a straight line.
  4. Pause for a moment at the top of the movement, then slowly lower the dumbbell back to your hip.
  5. Complete all reps on one side before switching to the other side.

How to reduce the difficulty: Perform the exercise without a dumbbell or lower the weight of the dumbbell.

How to increase the difficulty: Increase the weight of the dumbbell or hold the top position for a longer period of time.

Number of reps:

  • Beginner: 8-10 reps per side
  • Intermediate: 12-15 reps per side
  • Advanced: 18-20 reps per side

Estimated time for exercise: 5-10 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals, Shoulders

Muscles used:

Primary:

Obliques

Secondary:

Deltoids

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.