Starting Position 
Lie on your right side. Stack your hips and shoulders. Place your hands behind your head with your fingertips touching but not interlaced and your elbows pointing forward. Rest your head on your arm.

The Move 
Using your abdominals, lift your head and right shoulder as high off the floor as you can. Return to the starting position to complete 1 repetition. Repeat to complete 10 to 15 repetitions, then switch sides to complete 1 set.

Focus on Form
--Align your head and spine throughout the move. 
--Keep your shoulders down and away from your ears. 
--Keep your shoulders and hips stacked throughout the move.

At Home/At the Gym 
At Home: Perform the Side Plank (see page 150) in the modified position. Lie the floor on your right side. Raise your hips off the floor and support your weight on your right forearm and right foot, with your elbow directly beneath your shoulder and your forearm perpendicular to your body. Your body should be completely off the floor and form one long, straight line from your head to your heels. From this position, lower your right hip to the floor, then, using your obliques, lift your body again into one long, straight line. Repeat until you complete your reps, then switch sides to complete 1 set.
At the Gym: Perform the move on a stability ball with your feet pressed flat against the wall for added support and balance.

Beginner 
Instead of placing your hands behind your head, place your left palm flat on the floor in front of your chest to help you lift your shoulder off the floor.

Intermediate 
From the starting position, bend your bottom (right) knee but leave your top (left) leg extended. Then perform the move.

Advanced 
Perform the Intermediate version of this move, but lift your left leg 6 to 12 inches off the floor as you lift your right shoulder.