1-Bridge Bent-Leg

1. Begin by lying on your side with your legs stacked. Bend your bottom leg at the knee to create stability, and stack your top leg straight on top of the other.

2. Prop your upper body up on your elbow, which should be placed directly under your shoulder to ensure proper alignment. Your other hand can rest on your side or your hip.

3. Engage your core muscles and lift your hips off the floor until your body forms a straight line from your shoulders to your feet, with only the side of your bottom knee and your elbow touching the ground.

4. Hold the position, keeping your hips raised and your core tight to maintain a straight body line. Avoid letting your hips sag or lift too high.

5. Hold this position for a set duration, generally ranging from 10 to 30 seconds for beginners, increasing the time as you gain strength and stability.

6. Lower your hips back down to the starting position carefully.

7. Repeat for the desired number of sets, and then switch sides to ensure balance in muscle development.

Make sure to breathe steadily throughout the exercise and to perform the movement in a controlled manner to maximize the activation of your core and oblique muscles. It's recommended to work both sides equally to maintain muscular balance.

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