Raise & Side-Plank

1. Starting Position:
- Lie on your side on a mat or flat surface.
- Keep your legs straight and stack them on top of each other.
- Place your lower elbow directly under your shoulder for support, ensuring your forearm is perpendicular to your body.

2. Body Alignment:
- Your body should form a straight line from your head to your feet.
- Engage your core muscles to maintain this straight line.

3. Raising the Hips:
- Press down through your lower forearm and lift your hips off the ground.
- Your body should remain in a straight line, with only your elbow and the outer edge of your feet touching the ground.

4. Hold the Position:
- Keep your hips lifted and hold this plank position for 15 to 30 seconds.
- Focus on breathing steadily and keeping your core engaged.

5. Lowering Down:
- To begin, slowly lower your hips back to the ground, returning to the starting position.

6. Repetition:
- Repeat for the desired number of repetitions, typically 3 sets of 10 to 15 reps on each side.

7. Switch Sides:
- After completing the repetitions on one side, turn over and repeat on the opposite side.

Tips for Beginners:
- If the full plank is too challenging, you can modify by bending your knees and keeping them on the ground.
- Ensure your neck is relaxed and aligned with your spine throughout the exercise.