Side plank hip lift benefits, what burns belly fat - Within Minutes

Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip.
1 - Plank Knee Cross: Hold a regular plank and then balance on your left foot and bring your right knee under you towards your left elbow. 2 - Outer Thigh Side Plank: Plank on your right hand or forearm and lift your left straight leg off the right leg and toward the sky. 5 - Plank Cross Crunch: Hit the obliques again by getting into a full plank on your left hand and stagger your feet with the bottom (left) foot in front this time. Retract: For count three, quickly retract the knee back towards the core and place foot back to the floor for count four. Beginners can lower their right knee and shin to the mat, keeping their hips lifted while building strength in the arms and torso. Extend your left arm to the sky, reaching through your fingertips as you lift your hips and firm the triceps of both arms.

The foundational alignment for this pose is found in both Mountain Pose (Tadasana) and Plank Pose. They that target what you really need for a sleek mid-section: a full body toning, heart pumping cardio workout, with obliques targeted yoga poses, weighted crunches and twisting planks. Lift hips off the floor and then lower them to tap the left hip to the floor and lift again. Count one is hinging at the hip and dropping your right shoulder to the right, kicking the core into action while bending your left leg and bringing the left knee toward your navel.
The common mistake is for class participants to kick to the side with their toe pointing to the sky. It increases flexibility in the wrists and the full variation (see Modifications & Variations, below) also opens the hips and hamstrings.
Lower your hips and shift your weight forward to come into Plank Pose (the top of a push-up): Palms flat, body extended, with your legs reaching through your heels.

This variation on the side plank targets your shoulders, waist, abs, back, outer thighs, and glute meds (the often under-worked muscle on the side of the pelvis that helps stabilize your hip joint). Rotate your body back to a side plank and repeat fifteen times then do the same on the other side. Cardio Mountain Climbers: To work the abs and continue the cardio burn, jump lightly onto the floor on your hands and feet into plank position. Hold for up to 30 seconds, then return your top foot to its original position, and repeat on the opposite side.

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