Side plank with leg raise
This is a more advanced version of the side plank, designed to develop core and gluteal muscles. A rather non-trivial exercise, during which you will feel that it is much easier to perform it on one side than on the other. A 2009 study found that, along with various glute exercises, the side-lying hip abduction—which is identical to the leg raise in this exercise—is most beneficial for developing the gluteus medius. (five)
How to do this exercise:
Lie on your left side, place your elbow directly under your shoulder, legs should be straight, feet together. Tighten your core muscles and lift your pelvis up, forming a straight line from ankle to shoulder. Then lift your top leg without bending your knee. Hold for 3-5 seconds, lower your leg, and repeat. After the required number of repetitions, roll over to the other side.