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






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.




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.