TRUNK SIDE RAISE

This exercise challenges the obliques and strengthens the quadratus lumborum muscle of the low back. It is a great lower-body stabilization exercise, because it also incorporates some hip musculature.

1. Lie on your side on a decline or hyperextension bench.

2. Put the arms in the appropriate position for your skill level:

• Beginner-Place the arms across the chest.
• Intermediate-Place the hands behind the head.
• Advanced-Hold a weight plate at chest level.

3. Tighten the abs and maintain a neutral spine.

4. Raise the torso up as high as possible.

5. Hold for 1 or 2 seconds.

6. Slowly lower.

7. Perform all of the repetitions on one side and then switch to the other.