Start by lying on your side on the floor or mat with the legs extended. 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 feet are touching the ground. Hold this for 10 to 15 seconds making sure that the spine and neck are in a neutral position. Repeat on the opposite side.
Lie on your side. Use elbow to support upper body.
Lift hips off floor so that the body is straight. Hold the position for several seconds (10 to 15).