So I'm going to teach you how to do a side plank with hip lifts. So there are a couple ways you can do this. Option number 1, leaving your knees on the ground, your feet stacked, your elbow under your shoulder, arm up. You're just going to come up and down. You want control and you want to make sure at the top you're lifting as high as you can.
Progression from here, legs straight, elbows still under your shoulder, arm up again, same thing. You'er lifting, you're very active in this and I like to use the analogy as if someone had a string around your hips and they were pulling you up. You want to make sure you get as high as you can. You can also from here, if you want to more shoulder, go to your hand and your shoulder, so this is a little bit more shoulder involved ad then from there do your hip lifts. And that's how you do a side plank with hip lifts.