Support the weight of the trunk with the elbow, which should be vertically aligned and at the same height as the shoulder, and the knee.

Action: 
1. Raise the upper leg and hips, up to the shoulder, hip and knee remain fully aligned to form a straight parallel line with the ground. 

2. Maintain this position for 20-30 seconds. 

3. Rest, switch sides and return to the starting position. 

4. Repeat with side against the lateral. 

5. Repeat the exercise three times.