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Feet Elevated Side Plank Hip Tap

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Feet Elevated Side Plank Hip Tap

Feet Elevated Side Plank Hip Tap: A Powerful Exercise for Core Strengthening

When it comes to building a strong and functional core, the Feet Elevated Side Plank Hip Tap exercise is a highly effective choice. This exercise targets multiple muscle groups in your core, including the obliques, transverse abdominis, and the muscles of the lower back. By incorporating this exercise into your routine, you can improve your stability, balance, and overall core strength. In this article, we will guide you through performing the Feet Elevated Side Plank Hip Tap exercise, explain its benefits, and provide helpful tips to get the most out of this exercise.

How to Perform the Feet Elevated Side Plank Hip Tap

To perform the Feet Elevated Side Plank Hip Tap exercise, follow these steps:

  1. Start by lying on your side with your legs fully extended and your feet placed on an elevated surface such as a bench or step.
  2. Position your forearm on the ground, directly underneath your shoulder, and lift your body up into a side plank position. Ensure your body is in a straight line from head to toe, and engage your core muscles.
  3. Once you have stabilized yourself in the side plank position, slowly lower your hip towards the ground while maintaining control and balance.
  4. Tap your hip lightly on the ground and then raise it back up to the starting position. The movement should be controlled and fluid.
  5. Repeat the hip tap movement for a desired number of repetitions, then switch sides and repeat the exercise on the opposite side.

Benefits of Feet Elevated Side Plank Hip Tap Exercise

Incorporating the Feet Elevated Side Plank Hip Tap exercise into your fitness routine offers numerous benefits for your core and overall fitness. Some of the key benefits include:

  1. Strengthening the Core: The core muscles are the key stabilizers of our bodies. By performing the Feet Elevated Side Plank Hip Tap exercise, you engage and strengthen the deep core muscles responsible for stability and balance.
  2. Improving Stability and Balance: This exercise challenges your core stability and helps improve your balance. By performing the side plank position with one foot elevated, you create an unstable environment that forces your core muscles to work harder to maintain balance.
  3. Muscle Engagement: The Feet Elevated Side Plank Hip Tap targets multiple muscle groups simultaneously. It engages the obliques, transverse abdominis, and lower back muscles, providing a more comprehensive workout for your core.
  4. Enhancing Functional Strength: As a compound exercise, the Feet Elevated Side Plank Hip Tap mimics movements we perform in our daily activities. By improving your core strength and stability, you enhance your ability to perform various functional movements with ease.
  5. Injury Prevention: A strong core is essential for preventing injuries, especially in activities that require repetitive twisting or bending motions. By regularly performing the Feet Elevated Side Plank Hip Tap exercise, you can reduce the risk of lower back pain and other common injuries.

Tips for Effective Feet Elevated Side Plank Hip Tap

To ensure that you reap the maximum benefits from this exercise, here are some tips to follow:

  1. Focus on Proper Form: Maintain a straight line with your body throughout the exercise. Avoid arching or sagging your back and engage your core muscles to stabilize your body.
  2. Start with a Lower Surface: If you are new to this exercise, start with a lower surface like a yoga block or low step to elevate your feet. As you progress and build strength, you can gradually increase the height of the elevated surface.
  3. Controlled and Smooth Movements: When tapping your hip to the ground, ensure that you maintain control and perform the movement in a slow and controlled manner. Avoid rushing or using momentum to prevent strain or injury.
  4. Breathe Properly: Remember to breathe throughout the exercise. Inhale as you prepare for the movement and exhale as you tap your hip to the ground, maintaining a steady breathing pattern.
  5. Gradually Increase Intensity: As you become comfortable with this exercise, you can increase the number of repetitions or add additional challenges, such as holding the side plank position for a longer duration.

Conclusion

Incorporating the Feet Elevated Side Plank Hip Tap exercise into your fitness routine can help you build a stronger and more functional core. By engaging multiple muscle groups and improving stability and balance, this exercise offers numerous benefits. Remember to focus on proper form and gradually increase the intensity of your workout to maximize results. Whether you are a beginner or an experienced fitness enthusiast, the Feet Elevated Side Plank Hip Tap exercise is a valuable addition to any core strengthening routine.

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