Lateral raise of the pelvis lying of side

Raise the arms in the required plane to a range you can control without shrugging. Lower slowly while keeping the neck relaxed. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of abdominals, glutes and hip flexors, lower back and obliques; match resistance and range to a beginner level and never force a painful repetition.