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exercises

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Side Plank & Hip Adbuction

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How to: Side Plank & Hip Adbuction

Primary Muscles Used:Glutes, Abs, Gluteals, Obliques, Hip Abductors

Exercise Families:Trunk Rotation, Hip Abduction

Equipment:Resistance Band

Trainer:Kayla Itsines

  1. With a resistance band looped around your lower thighs, lie on one side lengthways along a yoga mat, with your legs stacked on top of one another. Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with) the short edge of your mat. Keeping your legs together, bend both knees to a 90-degree angle, so that your shins are behind you. Using your obliques, gently raise your hips off the mat, ensuring that your body is in a straight line from head to knee. This is your starting position.
  2. Inhale. Exhale, gently draw your ribs to your hips to engage your core. Keeping your feet together, use your glute to initiate the movement and elevate your knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor. You should feel tension in your glutes as you do this. Inhale. Lower your knee to return to the starting position. Repeat for the specified number of repetitions or time on each side.

Alternative Exercises for Resistance Band

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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