Start by lying on your side with the knees bent. The elbow should be directly underneath the shoulder to support the body. As you contract your abdominals, use your torso to lift yourself off of the mat while your elbow and knees are touching the ground. Hold this for 10-30 seconds making sure that the spine and neck are in a neutral position. Repeat on the opposite side.
Use elbow to support upper body. Bend knees. Elevate hips off the ground and hold for 10 to 30 seconds.