For Back and Shoulder Stability, Core Stability, Hips
Level 1: Lower knee is bent beneath upper leg for support, top arm pointing toward the sky
Level 2: Same movement, but with both feet stacked together.
Level 3: Same, but lifting the top leg at a 45-degree angle.
Routine: Lie on your left side with your left elbow directly below your shoulder and your right arm pointing toward the sky. Bend your left knee so that your lower leg is at a 90-degree angle to your right leg. Keeping your hips open and core tight (don't bend at the waist), lift your hips straight up (laterally) as far as you can, then return so your hip touches the ground. Level 3: Lift your right leg up so it's at a 45-degree angle to the left leg. Repeat on the other side.
Reps: 15 to 30 per set