Start off this static contraction exercise by lying on your right side, supported by your right forearm and elbow planted at your side. Your left arm is resting extended on your left thigh.
With your hips and leg on the floor, begin by raising your hips so your body forms a straight line from ankle to head. Your points of contact to the floor with be your elbow to forearm support and your side ankle.
Hold for a few seconds, then slowly lower back down to the starting position.
You can adjust the difficulty by extending the amount of time you hold the contraction.