Core – Mat Sidelying

core – mat sidelying


Tighten through deep abdominals while lying on side with elbow in line with shoulder.
Keeping pelvis level with top hip pointed towards ceiling, slowly raise upper knee while keeping feet together.
Hold ____ secs, perform ____ repetitions each side.


Tighten through deep abdominals while lying on side with elbow in line with shoulder.
Keeping pelvis level with top hip pointed towards ceiling, slowly rise up onto elbow and lower leg while maintaining the shoulder back and down position.
Hold ____ secs, perform ____ repetitions each side.


Assume position as above while lifting top leg a few inches from lower leg.
Hold ____ secs, perform ____ repetitions.


To further challenge yourself, perform exercises as above while raising up onto extended arm.