Plinth

This exercise focuses on the quadratus lumborum, a strong stabilizer of the spine. Start by lying on your side and bending your knees behind you to 90 degrees. Raising your trunk part way off the ground, place your forearm on the ground, with your elbow directly under your shoulder. Next, lift your hips off the ground until your body is in a straight line. An easy way to picture this position is to think of your upper arm and body as two sides of a triangle, with the ground being the third side (see figure 4.14). Hold this position 10 to 20 seconds and then slowly lower your hips back to the ground. Repeat on the opposite side. To perform the advanced plinth, use your feet as the axis on the ground, rather than your knee.

Figure 4.14 Plinth