Kneeling Raise Side-Plank

1. Starting Position:

   • Begin by kneeling on the floor, positioning your knees hip-width apart.

   • Place your right elbow directly beneath your shoulder for support.

   • Your forearm should be perpendicular to your body with your palm facing down.

2. Body Positioning:

   • Shift your weight onto your right side, lifting your hips off the ground so your body forms a straight line from your head to your knees.

   • Your left arm can rest along your side or extend straight above your head for balance.

3. Movement:

   • Inhale deeply as you engage your core muscles to stabilize your body.

   • Exhale and lift your hips higher toward the ceiling, ensuring your body remains in a straight line.

   • Hold this position for a few seconds, focusing on squeezing your obliques (side abdominal muscles).

4. Return to Starting Position:

   • Gently lower your hips back toward the ground, returning to the starting position without letting your body sag.

5. Repetitions:

   • Aim for 10-15 repetitions on one side before switching to the left side.

   • Perform 2-3 sets on each side, resting briefly between each set.

Tips:

• Keep your neck relaxed, looking straight ahead or slightly down.

• Ensure your body is aligned throughout the movement to prevent strain on your lower back.

• If the position is too challenging, you can keep your knees on the ground for support.