Purpose:  Strength – Core , obliques and upper body


Exercise Description

  1. Lie on your side and bend your legs to 90º, hips stacked
  2. Rest on your elbow
  3. Elbow should be directly under shoulder, make sure feet, sit bones and elbow are all in a straight line, use edge of mat to guide you
  4. Have your top arm resting on body
  5. Make sure you have a straight line from your hip to your armpit and that you have not dropped into your ribs
  6. Maintain the natural curve of your spine
  7. Engage core
  8. Inhale to prepare
  9. Exhale and lift hips from the mat at the same time bring the upper arm up and over your head
  10. Inhale and lower hip towards the floor.
  11. Repeat movement

Watch- Out Points

  1. Make sure ribs do not sink
  2. Avoid rounding forwards
  3. Work with your breath
  4. Maintain neutral through lumbar spine and neck
  5. Make sure you do not drop into the shoulder and keep elbow under shoulder


For more exercises please visit my blog pages on my website