Looking to build strong, defined obliques? Lying side hip raises are a must-try exercise. This move targets the muscles along the side of your torso, helping to create that coveted hourglass shape.
What are Lying Side Hip Raises?
Lying side hip raises are a simple but powerful exercise that involve lying on one side and lifting your top leg up and down. This move is sometimes called a side leg lift or a side leg raise.
While it may look easy, lying side hip raises can be challenging, especially if you're new to strength training. But with practice, you'll be able to work up to more reps and sets, building strength and endurance in your obliques.
How to Perform Lying Side Hip Raises
Ready to try lying side hip raises for yourself? Here's how to do it:
- Start by lying on your side, with your legs straight and your bottom arm extended out for support. Your top arm can rest on your hip or be extended overhead for balance.
- Engage your core and lift your top leg up towards the ceiling, keeping your foot flexed and your toes pointed forward.
- Lower your leg back down to the starting position, but don't let it touch the ground.
- Repeat for 10-15 reps, then switch sides and repeat on the other side.
As you get stronger, you can increase the number of reps or sets you do, or add ankle weights for an extra challenge.
The Benefits of Lying Side Hip Raises
Lying side hip raises offer a variety of benefits, including:
- Improved core strength: Lying side hip raises target the obliques, which are a key part of your core muscles.
- Better balance and stability: This exercise also engages your hip stabilizer muscles, which can improve your balance and coordination.
- Reduced risk of injury: Strengthening your obliques and hip stabilizers can help protect against common injuries like back pain or sprained ankles.
- More toned obliques: With regular practice, lying side hip raises can help create a more defined, sculpted look in your side abs.
Tips for Getting the Most Out of Lying Side Hip Raises
Want to make sure you're getting the most out of your lying side hip raises? Here are a few tips:
- Focus on form: Keep your core engaged and your hips stacked throughout the movement to avoid any twisting or tilting.
- Breathe deeply: Inhale as you lift your leg and exhale as you lower it back down.
- Start slow: If you're new to this exercise, start with just a few reps on each side and work your way up gradually.
- Combine with other exercises: Lying side hip raises are a great addition to any core workout, but they can also be paired with other leg or glute exercises for a full-body workout.
Conclusion
If you're looking for a simple but effective way to strengthen your obliques and improve your core stability, lying side hip raises are a great exercise to try. With a little practice and patience, you'll be well on your way to a more toned, defined midsection.