SAMPLE EXERCISE
SIDE HIP RAISES
MUSCLE TARGETS: Obliques, abs (transverse), glutes (medius)
EQUIPMENT: BOSU (advanced)


FORM
1 Lie on your right side on your exercise mat.


2 Raise your hips in the air to a side plank position, holding your body in a rigid line while resting on your elbow.


3 Lower your hips down to an inch or two off the mat, then raise them back up again. This constitutes 1 rep.


 


TIP
Make sure that your elbow is directly below your shoulder. If it is even slightly higher, you will have a much harder time holding your form. Also, that position places too much stress on your shoulder. Perform all the target reps on one side, then continue on the other side.


 


# REPS:
10-30


 


ADVANCED FORMS
Have your feet on a BOSU while performing this movement. Doing so destabilizes your base, forcing your body to recruit your core to a greater degree to maintain balance.


Hold your opposite arm in the air while performing this movement. By putting a percentage of your body weight farther from your center, you decrease your leverage over your body and raise the challenge for your core in its effort to hold your body stable in space.


USATRIATHLON.ORG USA TRIATHLON 19

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