SIDE HIP RAISES
Lock the carriage in the upper third section. Select maximum resistance level. Attach the strap. Adjust the height of the belt to mid-shin level.
Place the lower foot into the loop; the other rests on top. The belt hangs vertically; i.e. the foot is under the grip rod. In a support position on your lower arm, maintain your body tension.
Lift the hips evenly until the entire body is suspended in a side plank position. Ankle, hip and head are all aligned. Keep your body tensed and then lower the hip again. Move slowly, without swinging.
Start off close to the floor and ensure your body is stable. Moving your feet closer to the column while in the belt makes the exercise more challenging. Always perform the exercise on both sides.
More challenging: extend the top arm up and look towards the ceiling.
Attach the blocker (on maximum level).