The single best way to tone 4 muscle groups at once

Compound exercise is efficient, effective and time saving.

These are exercises which work more than one muscle group at a time, in a series of connected movements.

In this one exercise you’ll strengthen and tone your hips and oblique muscles (muscles along the sides of your torso), and shoulder and upper back. That’s four muscle groups at one time!

Tema Esberg of Potentia Personal Training will show you the “Side Plank with Hip Dip and Shoulder Press” compound exercise. Yes, that’s a mouthful… but it’s worth it — your body will love you as this series really strengthens your core, hips and shoulders all at the same time!

Let’s get started.

What you need

For this compound exercise you will need two things.

  1. An elevated surface that is sturdy. This could be a bench, table, chair or sofa arm. It needs to be something that can hold your weight and that will not move from under you.
  2. A light weight. Tema is using a five-pound dumbbell, but you can old a heavy book or even a water bottle if you don’t have a weight.

Starting position

Hold the wright in your right hand and rest your left forearm against the bench, horizontally.

Walk your feet out so your body is extended, legs overlapped, with right side facing up.

If you are new to this exercise, or find the position too difficult to maintain, you can place your right foot on the floor.

Raise your right arm up toward the ceiling, keep it straight as it holds the weight.

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What to do

Because this is a compound exercise it is done in three parts, which, when combined, make one repletion. First is the hip dip followed by the arm press.

First, get into position. This is known as the Side Plank and works the core stabilizing muscles of the body.

Second, do the Hip Dip, by lowering your left hip toward the floor then raising it back to starting position. Do this while keeping the weight high above in your extended right arm.

Third, do the weighted press by bending your elbow to lower your weighted hand down toward the floor, in front of your body. Then raise it back up toward the ceiling. Be sure to keep your body aligned and try your best not to bend it.

Reps and sets

This combination constitutes one repetition. You want to do 10 reps, then switch sides and do another 10 reps. If you can, work up to 3 sets of 10 reps each side.

After some time, you will see terrific results in strength, tone, coordination and range of motion from this compound exercise. Have fun!

Dr. Mark Wiley

By Dr. Mark Wiley

Dr. Mark Wiley is an internationally renowned mind-body health practitioner, author, motivational speaker and teacher. He holds doctorates in both Oriental and alternative medicine, has done research in eight countries and has developed a model of health and wellness grounded in a self-directed, self-cure approach. Dr. Wiley has written 14 books and more than 500 articles. He serves on the Health Advisory Boards of several wellness centers and associations while focusing his attention on helping people achieve healthy and balanced lives through his work with Easy Health Options® and his company, Tambuli Media.