Hip pulses with the leg bent in side support

How to perform hip pulses with a bent leg in a side-lying position?

The movement is performed by:

• the oblique abdominal muscles

Additionally works:

• the shoulder girdle, arms, legs, hips

Starting position:

Lie on your side and support your torso on your forearm – elbow under your shoulder. Cross your leg over your leg and bend the knee of your upper leg to a 90-degree angle. Place your upper hand on your hip. Lift your pelvis until your torso and thighs are in a straight line.

Movement: Pulsing, lift your hips slightly higher and lower them to the starting position. Then practice on the other side.

Tips: Elbow in a straight line under your shoulder. Top leg bent at the knee. Do not tilt your hips. Body in a straight line.