Oblique Stabilization Raises on Feet
This is similar to the oblique stabilization hold, except you will be lifting your hips up and down instead of holding a fixed position.
Start lying on your side with your bottom forearm and feet 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 feet. Focus on contracting your obliques (side abdominal muscles) to raise and lower your hips. You should feel the obliques closer to the ground more than your other abdominal muscles.
Perform up to 15 reps on each side and stop if you start to lose your straight body position or are not able to lift your hips very high off the ground. You should also stop if you feel your low back get tight. Breathe out when rising up and breathe in when lowering your body to the ground.
Always make sure the emphasis stays on your obliques. If you start focusing too much on things like stabilizing with just your hand or keeping your arm in a certain position, it detracts from the effectiveness of the exercise.
As the exercise becomes more difficult, it can be tempting to push with your arm to help raise your body instead of relying on the obliques, but do your best to avoid pushing with your arm. As with other abdominal exercises, keep it slow and controlled to maximize the amount your obliques work.
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