Knee to Side

Lie on your side, with your knees and ankles together, lower knee in contact with the floor throughout, whilst keeping your shoulders on the floor.

Support the weight of your head with your hands, taking both elbows out to your side, to avoid pulling on your neck.

Exhale and contract the upper oblique's, focusing on lifting the shoulders 2 - 6 inches off the floor, whilst avoiding any twisting motion. The exercise involves a small lifting motion without any jerking movements rather than curling the spine.

Inhale and slowly repeat, aiming to keep your shoulders off the floor throughout the exercise, in order to maintain the contraction within your abdominal muscles.

The exercise can be made easier by having your arms extended straight towards your feet, or made harder with arms placed across your chest (advanced may wish to use suitable plate weight).

Beginner's aim for 2 sets of 6 - 10 exercises each side, if necessary lower the shoulders to the floor every third repetition.

Intermediates aim for 2 sets of 10 - 15 reps each side, try and hold in the upper phase for 1 - 2 seconds.

Advanced repeat as above, however try and keep your hands across your chest.