Lying Around the World (SIDE POV) – Video Exercise Guide & Tips

Lying Around the World (SIDE POV) - Video Exercise Guide & Tips

Are you looking for a new way to amp up your fitness routine? Look no further than side lying exercises! These effective moves are perfect for targeting your core strength, toning your glutes, and improving your posture.

Watch This Exercise Video

In this article, we'll guide you through a video exercise guide and share valuable tips to ensure you're performing these exercises with proper form and technique.

Get ready to take your workouts to the next level with lying around the world!

Key Takeaways

  • Side lying exercises can improve balance, stability, flexibility, and range of motion.
  • These exercises strengthen core muscles, enhance coordination, and improve overall posture.
  • Side lying exercises can target specific muscle groups such as the glutes, obliques, and shoulder muscles.
  • Proper form and technique, including mindful hip alignment and engaging core muscles, are important for effective side lying exercises.

Benefits of Side Lying Exercises

You'll discover numerous benefits by incorporating side lying exercises into your workout routine. These exercises are a fantastic way to improve your balance and increase flexibility. By lying on your side and engaging in specific movements, you can target and strengthen various muscle groups while also improving your overall stability.

One of the key benefits of side lying exercises is their ability to improve balance. When you perform these exercises, you challenge your body's ability to stabilize itself in a lateral position. This helps to strengthen the muscles responsible for maintaining balance, such as the core and the muscles around the hips. As a result, you'll notice an improvement in your balance and coordination, both in your workouts and in everyday activities.

In addition to balance, side lying exercises also help to increase flexibility. These exercises often involve stretching and lengthening the muscles along the sides of your body. By regularly incorporating side lying exercises into your routine, you'll notice improved flexibility in your hips, shoulders, and spine. This increased flexibility can enhance your overall range of motion and make other exercises and activities easier and more comfortable to perform.

Top Side Lying Exercises for Core Strength

Try incorporating these top side lying exercises into your routine to strengthen your core. Side lying exercises aren't only effective for building core strength but also have additional benefits such as providing relief from back pain and being safe for pregnant women.

Here are three top side lying exercises to consider:

  1. Side Plank: Start by lying on your side with your forearm on the ground, elbow aligned under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for 30 seconds to a minute, then switch sides. Side planks engage your obliques, transverse abdominis, and glutes, helping to improve core stability.
  2. Clamshells: Begin by lying on your side with your knees bent, keeping your feet together. Keeping your feet touching, lift your top knee as high as you comfortably can, then lower it back down. Repeat this movement for 10-15 reps on each side. Clamshells target your gluteus medius, which can help alleviate lower back pain.
  3. Side Leg Raises: Lie on your side with your legs straight and stacked on top of each other. Lift your top leg as high as you can without rotating your hips, then slowly lower it back down. Aim for 10-15 reps on each side. Side leg raises target your outer thigh muscles, which can help strengthen your core and improve hip stability.

Incorporating these side lying exercises into your routine can enhance your core strength while also providing relief from back pain and being safe for pregnant women.

Side Lying Exercises for Toning the Glutes

To continue building on your core strength and reaping the benefits of side lying exercises, incorporate these glute-toning exercises into your routine. Side lying exercises not only target your core but also engage your glute muscles, helping to tone and strengthen them.

For those who are pregnant, side lying exercises can be a great way to work your glutes without putting strain on your growing belly. Side lying leg lifts are a safe and effective exercise to tone your glutes during pregnancy. Simply lie on your side, with your legs stacked on top of each other. Lift your top leg up towards the ceiling, keeping it straight. Lower it back down and repeat on the other side. This exercise helps to strengthen your glutes while also promoting good posture.

If you suffer from back pain, side lying exercises can provide relief and help strengthen your glutes at the same time. Side lying clamshells are a popular exercise for targeting the glutes and alleviating back pain. Lie on your side with your knees bent and your feet together. Keeping your feet together, lift your top knee as high as you can without letting your pelvis roll back. Lower it back down and repeat on the other side. This exercise helps to activate and strengthen your glutes, which can provide support and stability to your lower back.

Incorporating side lying exercises into your routine can help you tone and strengthen your glutes while also providing relief from back pain. For pregnant individuals, side lying exercises offer a safe way to work the glutes without putting strain on the belly. So, give these exercises a try and enjoy the benefits they bring to your glutes and overall fitness.

Side Lying Exercises for Improving Posture

To further enhance the benefits of side lying exercises, incorporate these posture-improving exercises into your routine:

  • Side Lying Exercises for Shoulder Stability: Strengthening the muscles around your shoulders can greatly improve your posture. Try performing exercises like side-lying external rotation, where you lie on your side and lift a weight with your arm, rotating it away from your body. This exercise targets the muscles responsible for stabilizing your shoulders, helping to prevent rounded shoulders and promote proper alignment.
  • Side Lying Exercises for Spinal Alignment: Maintaining proper spinal alignment is crucial for good posture. Incorporate exercises like side plank variations into your routine. Side planks engage the muscles along the side of your body, including your obliques and glutes, which help support your spine. Another effective exercise is the side-lying leg lift, where you lie on your side and lift your top leg towards the ceiling. This exercise targets the muscles along your spine, promoting proper alignment and posture.

By including these side lying exercises for shoulder stability and spinal alignment in your workout routine, you can improve your posture and overall body alignment.

Remember to perform them with proper form and gradually increase the intensity as your strength improves. With consistency and dedication, you'll be on your way to better posture in no time.

Tips for Proper Form and Technique

Follow these essential tips to ensure proper form and technique during your side lying exercises.

  • Proper breathing is crucial when performing these exercises. Remember to inhale deeply through your nose and exhale fully through your mouth. This will help you engage your core muscles and maintain stability throughout the movement.
  • One common mistake to avoid is collapsing your upper body onto the mat. Keep your chest open and your shoulders stacked on top of each other. This will help improve your posture and prevent strain on your neck and shoulder muscles.
  • Another common mistake is neglecting to engage your core muscles. To avoid this, imagine pulling your belly button towards your spine and activating your deep abdominal muscles. This will provide stability and support to your spine.
  • Maintain a neutral spine throughout the exercise by aligning your head, neck, and spine in a straight line. Avoid arching or rounding your lower back, as this can lead to discomfort or injury.
  • Lastly, be mindful of your hip alignment. Keep your top hip stacked directly above your bottom hip, avoiding any rotation or tilting. This will ensure proper alignment and maximize the effectiveness of the exercise.

Frequently Asked Questions

Can Side Lying Exercises Help With Weight Loss?

Side lying exercises can indeed help with weight loss. When you engage in these exercises, you activate your core muscles, which can lead to increased calorie burn and improved overall strength.

Additionally, side lying exercises are beneficial for postpartum recovery, as they can help strengthen the pelvic floor and abdominal muscles.

Are Side Lying Exercises Suitable for People With Lower Back Pain?

Side lying exercises can be beneficial for people with lower back pain. They help strengthen the core muscles, which can provide support and stability for the lower back.

These exercises also promote better posture by targeting the muscles responsible for maintaining proper alignment. By incorporating side lying exercises into your fitness routine, you can improve your overall posture and potentially alleviate lower back pain.

How Often Should Side Lying Exercises Be Performed for Optimal Results?

To achieve optimal results, it's recommended that you perform side lying exercises for muscle building regularly. Incorporating these exercises into your workout routine offers various benefits. They target and strengthen specific muscles, improve stability and balance, and can even enhance core strength.

Can Side Lying Exercises Be Modified for Beginners or Those With Limited Mobility?

Side lying exercises can definitely be modified for beginners or those with limited mobility. Modified variations of these exercises can help individuals gradually build strength and flexibility. They can also be beneficial for seniors, as they provide a safe and effective way to work on stability and balance.

Are There Any Precautions or Contraindications for Side Lying Exercises?

Before starting any exercise routine, it's important to be aware of any precautions or contraindications. When it comes to side lying exercises, there are a few things to keep in mind.

If you have any existing injuries or conditions that could be aggravated by side lying positions, it's best to consult with a healthcare professional before attempting these exercises.

Additionally, if you experience any pain or discomfort during the exercises, it's important to stop and reassess.

Safety should always be a top priority in any fitness routine.


In conclusion, incorporating side lying exercises into your workout routine can offer a multitude of benefits.

From strengthening your core and toning your glutes to improving your posture, these exercises provide a well-rounded approach to fitness.

By following proper form and technique, you can maximize the effectiveness of these exercises and achieve your fitness goals.

So, why not give side lying exercises a try and see the positive impact they can have on your overall fitness journey.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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