Side Sit-Ups

Why do this?

Directly benefits the oblique abdominal muscles and the lateral trunk muscles.

What it does for me:

Side Sit-Ups are great for providing strength and balance while in the saddle. If you're familiar with this exercise from attending gym or exercise classes, make sure you do it correctly, without bending and/or twisting. I try alternating the Side Sit-Ups with the Isometric Bridge Exercises every other day.

On the floor with feet tucked underneath couch or bed for support, lie on one side with slightly bent knees making sure your spine is straight, hips and shoulders are aligned and even with each other. Cross your arms in X over chest.

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for symmetrical range of motion.

Go for quality of movement, not quantity.

By pushing your hipbone into the floor, lift up your torso, shoulders, neck and head in a straight plane.
Think of the teeter-totter image here. As your hipbone pushes down into the floor, your upper body comes up. As your upper body lowers back onto the floor, your hipbone releases.
Begin with 1 set of 5 repetitions on each side with a 30 - 60 second rest and relaxation of the muscles when switching sides.
Work up to 1 set of 20 repetitions on each side.