Get Easy Health Digest™ in your inbox and don’t miss a thing when you subscribe today. Plus, get the free bonus report, Mother Nature’s Tips, Tricks and Remedies for Cholesterol, Blood Pressure & Blood Sugar as my way of saying welcome to the community!
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.
- 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.
- 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.
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.
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!