Benefits: Core stabilization. That means you’re able to maintain a stable side plank position throughout the exercise, without flopping around on the mat, losing your balance.

Instructions: Start on your right side. Align right elbow under right shoulder. Stack feet together. Lift into a side plank. Using small movements, pulse hip up and down. Sets and Repetitions: 3 sets of 10. This isn’t a beginner exercise.

Modifications: Do fewer sets and repetitions if you can’t tolerate 3 sets of 10. For extra support, drop the bottom knee to the mat and lean on your leg with your knee directly under your hip, instead of stacking your feet together. Wrap your top arm around your waist, with arm resting on your back, instead of raising it upward.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

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