core strength exercises

Muscles involved
Obliques, erector spinae, abdominals, gluteals, latissimus dorsi, quadratus lumborum.

Benefits
Strengthens most of the trunk muscles, making it a very effective exercise as part of a core strength routine.

Functional Anatomy
An increasingly popular exercise, the side raise is actually very demanding and can be considered an ‘all-body’ exercise as it requires significant levels of co-contraction of most of the trunk muscles.

Research using electromyography (EMG – recording of a muscle’s electrical activity) has shown that during this exercise the oblique muscles are working very hard to raise the trunk laterally, while the low back and abdominals are working significantly to assist the obliques. Other research has suggested that this exercise is also an effective way of recruiting the quadratus lumborum muscle, which is an important lumbar spine stabiliser. In addition, the latissimus dorsi muscle helps to stabilise the arm, while the gluteals stabilise the pelvis.

Who should do it
This is a very useful exercise for anyone who needs advanced core strength, specifically in the standing or running posture, eg tennis players, rugby players and runners.

Start position

• Lie on your side, legs extended in a straight line, with one arm beneath you and the other extended down your top leg;
• Bend your lower arm and place your forearm on the floor under your shoulder/rib area. Lean on this arm a little, ready to push up;
• Start with your hips ‘stacked’, ie with your top hip directly above the lower one.

Raise movement (see diagram below)

• Push up your hips until your body is raised in a straight line, as shown;
• Make sure your hips remain ‘stacked’ and don’t rotate forwards or backwards, bracing your abdominals and squeezing your gluteals to help you;
• Keep your head in a balanced position, leaning away from your shoulders as if you were standing upright;
• Aim for perfect posture and alignment while you are supporting your bodyweight through your arm;
• Hold this position at the top.

Return movement

• Smoothly and in controlled manner, return to the floor.

Training tips

Start by holding at the top for 10 seconds and repeat 10 times before changing sides. Build up to sets of 60-second holds, repeating 2-3 times to each side.

Beginner version
Start with your knees bent and your shoulders and knees in a straight line. Push your hips up and form the bridge from your knees to your elbow. Keep a straight body line position as above.

Advanced version
When you lift up your hips, also lift your top leg so that your feet are twelve inches apart. This increases the hip muscle activation.

Raphael Brandon

Illustration by Viv Mullett

Warning

The author and PP take no responsibility for injuries caused by attempting this exercise. PP recommends that you always learn new exercises under the guidance of a professional.