This is example of exercise #3 The Isometric Side Bridge with the instructions how doing this exercise: Lie on the floor on your side with your knees of bent and your top of arm lying along side of your body. Lift and drive your hips forward so then your weight is supported by your forearm and your knees. Then make sure you hold this position for 3–10 seconds and you breathing with normally. Then you repeat on the other of side again. And do perform 3–10 of the repetitions on each of side.
The Variation of this Isometric side bridge is you can make the exercise more difficult by keeping your legs straight and make supporting yourself with your feet and the forearm or with your feet and your hand (with elbow straight). You can also do this exercise on an exercise ball. The Muscles of developed which is the Obliques and quadratus lumborum.
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