Kneeling Oblique Stabilization (hold or raises)
Start lying on your side with your bottom forearm and knees supporting your weight. Your top hip should be directly above or a little in front of your bottom hip and you should be as straight as possible from your shoulders to your knees. Focus on contracting your obliques (side abdominal muscles) to support your body and stay as still as possible after you begin the exercise. You should feel the obliques closer to the ground more than your other abdominal muscles.
To increase the difficulty, you can raise your body up and down instead of holding the position. Again, the focus is on keeping a straight body position and lifting up and down, focusing on using your obliques on the side closest to the ground. Try not to let your obliques relax between reps and your hips should not touch the ground after you begin the exercise. Perform up to15 reps on each side and breathe out when you are raising your body away from the ground.