Side support exercises

Exercise
1. Side support with knees flexed
Lie on your side with knees bent and upper body supported on the lower elbow. Then, lift your body from the table with all weight borne on the lower knee and elbow. Hold for 8 s. Relax and repeat.
2. Side support with knees flexed and bracing
Perform the abdominal brace (tighten your stomach muscles) then do the side support as above. Hold for 8 s. Relax and repeat.
3. Side support with knees extended
Lie on your side with knees straight and upper body supported on the lower elbow. Then, lift your body from the table with all weight borne on the lower foot and elbow. Hold for 8 s. Relax and repeat.
4. Side support with knees extended and bracing
Perform the abdominal brace (tighten your stomach muscles) then do the side support as above with knees straight. Hold for 8 s. Relax and repeat.
5. Advanced Side Bridge
Perform the side support as described above. Roll from one elbow to the other while abdominally bracing to attain a side support position on the opposite elbow. Then, lower yourself from side support position on the opposite elbow down to the floor.