1. Positioning:
- Begin by placing your left hand on the padded stool. Your hand should be directly under your shoulder, providing stability.
- Lie on your left side, stacking your feet on top of each other or slightly staggered for stability.
2. Body Alignment:
- Keep your body in a straight line from your head to your feet. Engage your core muscles to help maintain this alignment.
- Your right hand can rest on your hip or extend it toward the ceiling for an added challenge.
3. Movement:
- Slowly lift your hips off the ground, creating a straight line from your left shoulder to your feet. This is the starting position.
- Hold this position for a count of three, focusing on engaging your waist and core.
- Lower your hips back down towards the ground without allowing them to touch, and repeat this lift while maintaining good alignment.
4. Repetitions:
- Aim for 10-15 repetitions on one side, then switch to the other side to complete the exercise.
5. Breathing:
- Inhale as you lower your hips, and exhale as you lift them.
6. Tips:
- Keep your head in a neutral position, looking forward or slightly up.
- If you're a beginner, perform the exercise with your knees bent to reduce the difficulty, until you feel comfortable progressing to a fully extended position.
7. Safety:
- Ensure the stool is stable and can support your weight. Avoid any sudden movements that could lead to injury.
