Equipment
Exercise mat and pillow or rolled-up towel.

Exercise:

1. Lie on your right side with a pillow or rolled-up towel under your waist.
2. Your hips and knees should be slightly bent. Your head should be resting on your straightened right arm. Place your left arm on your left thigh.
3. Contract your abdominal muscles and squeeze your shoulder blades together as you lift your upper body off the floor. Your left hand should slide down your thigh.
4. Slowly lower yourself to the starting position.

Performance tips:

1. Keep your legs anchored on the floor as you lift your upper body.
2. Exhale as you lift up, inhale as you lower yourself.
3. Initiate the movement by contracting your abdominal muscles and squeezing the shoulder blades together rather than trying to throw yourself up with momentum.
4. Focus on bringing the bottom of your ribcage towards the top of your hipbone.
5. Move slowly - two counts going up and two counts going down.

Repetitions:
Do 10 to 15 repetitions on each side. Rest. Do another set if you want to.

Go to Common Exercises...