This exercise progresses the side plank prep by decreasing the base of support
To do this exercise you will need a mat. Start by sitting on one hip with the bottom leg long and the top leg crossed in front of the bottom leg. Lean toward the bottom hip and place the hand on the ground. Inhale into the back of the ribcage and then exhale as you slide your shoulder blade down your back and lift your bottom hip. Inhale as your replace your hip to the ground and then exhale as you lift again.
Things to think about
It is important to make sure that your shoulder is stable and strong. Your collar bone should be open and your arm bone should sink into the socket.
Be sure to flex the bottom foot so that your second and third toe line up with the knee cap. This will allow you to have a strong surface on the edge of the foot to balance the body.