Turkish Getup To Side Plank
Turkish Getup To Side Plank is a core strengthening exercise that primarily targets the obliques. However, this exercise is also good to provide strength to the legs and shoulders.
ADVANCED
Turkish Getup
Turkish Getup activates muscles in your upper body that helps improve your posture; it is primarily good to provide mobility, stability, and strength to the shoulders.
Demonstration Video
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Target Muscles
Instructions
- Lie on your back on the floor and hold a dumbbell in one hand with your arm fully extended above your chest. Bend the knee of the same side to a 90-degree angle. Keep the opposite leg straight and place it 5-10 degrees from the midline of the body.
- Start by lifting the dumbbell up to the sky and twisting it with the opposite elbow. Keep the elbow of the arm holding the dumbbell locked.
- Raise your hips into the air and slide your straight leg under your body, stepping back and resting on your knee.
- Shift your weight from your arm to your knee and front leg, straightening your torso. Get into a standing position, keeping the dumbbell controlled.
- Lower slowly back to the ground.
Tips
- Make sure you keep your elbow locked throughout the exercise.
- Keep your gaze focused on the dumbbell throughout the movement.
- Take your time and focus on each segment of the exercise.
Alternative Exercises
Weighted Situp
Weighted Situp helps to increase the strength and size of your abdominal muscles because they add stimulation that you can't get without using the weight.
Standing Side Crunch
Standing Side Crunch helps to target the oblique muscles and tightens the entire side of the ab wall more effectively.
Dead Bug
Dead Bug is a popular 'core' exercise used to target the trunk muscles (erector spinae, obliques, rectus abdominis, and transverse abdominis), which together provide a strong base for our moving limbs so we can maintain good form whilst running.
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