Strengthening - Side Plank - Static hold for 30 seconds to one minute each side
While laying down on your side place an elbow on the ground vertically below the shoulder, lift your body off the ground using the outside of your foot as the second anchor point until your body is in a straight line from your feet through to the top of your head.
Don’t allow your body to sag towards the ground and try not to let your top shoulder rotate forwards, keep your top arm laying on your body. Hold for thirty seconds to one minute then repeat on the other side.
To increase the difficulty of the exercise simply lift the top leg away from the lower leg, this puts much more load through the outside of your supporting hip (gluteus medius). To decrease the difficulty place your knee on the ground with your feet tucked up behind you.