Elbow Supported Side Flexion

Doing this exercise against a wall helps in proper execution.

Start by supporting your body on your side using your elbow and legs as depicted. Raise your hips vertically by contracting the obliques and quadratus lumborum, a muscle that is often implicated in low back pain and is often weak or stronger on one side than the other.

Your body should form a straight line in the top position. Either hold for one second, lower, and repeat, or perform the exercise isometrically (easier on the spine) by holding the top position for about 30 seconds or for as long as you can maintain proper form.