front 1 side 1
front 2 side 2
front 3 side 3

 

 

 

Preparation:

.

Lie on the right side with legs straight.

Before movement begins, making a line from your shoulders to hips to knees.

Place right elbow directly under the right shoulder for support, also placing weight along the forearm.

 

Movement:

 

Draw your belly button inward toward your spine.

While maintaining the drawing-in maneuver, lift body up onto forearm and hold for 5-10 seconds (seconds may vary depending on individual abilities).

While still maintaining the drawing-in maneuver, lower to the floor.

Repeat recommended repetitions.

The head must stay in a neutral position! Don’t let it fall or go sideways.

Do not sacrifice form for more time.

To progress: 

try using straight legs, straight arms, or lifting up a leg w/o shifting.