Lie on side on mat, placing elbow in line with hip and keeping elbow close to body. You should have a straight line from shoulder to elbow to hand. Keep hand relaxed during exercise. Lift bottom hip and hold up, keeping a straight line through torso and contracting abdominal and glute muscles. Hold for 10 - 45 seconds. This exercise is challenging, and beginners should start with either both legs bent or the bottom leg bent. Always keep the legs stacked, no matter which version you are doing. Repeat for several sets.