The Turkish get-up to side plank increases strength and stability throughout the core with an emphasis on the obliques. The exercise also improves strength in the legs and shoulders.
Instructions
Lying on your back with one leg fully extended and the other bent to 90 degrees, hold one dumbbell directly above your chest while your other arm rests next to your body.
Raise your torso onto your forearm, then, bracing core and pressing through your heel, lift your hips up into a bridge, extending your supporting arm beneath you, while keeping dumbbell extended overhead.
Shift into a side plank, keeping your arm extended with the dumbbell directly above your shoulder, your neck neutral. Slowly lower to the starting position.
Trainer’s Tips
Control the repetitions to avoid using momentum.
Pause at the top of the repetition.
Keep your body in a straight line throughout the movement.
