10 -15 reps per side

Superman - Start face down on the floor, arms and legs extended. Raise head, left arm, and right leg 5 inches off floor, hold 3 sec, lower, repeat with opposite leg/arm. (don't raise shoulders too much)

10-20 reps or hold 20-30 secs x 5 reps

Bridge - Lie face up on floor w/ knees bent at 90 degrees, feet on floor, lift hips and back off floor until your body forms a straight line from your shoulders to your knees.  Hold 5-10 seconds and repeat. (Squeeze glutes at the top of each movement, don’t let your spine sag)

10 reps per side

Metronome - Lie face up, knees are bent and raised over your hips, with shins parallel to the ground, your feet lifted (legs held at 90 degrees), and your arms out.  Rotate your legs to the left, bringing your knees as close to the floor as possible, without touching.  Return to center.  Repeat to the right.  (Make sure not to swing your hips or use momentum; start the movement with your core and continue to move slowly from side to side).

10 reps per side

Bird Dog - Start on hands and knees, back straight, hands under shoulders and knees under hips.  Straighten left leg and right arm, hold for a 10 count, lower and repeat with right leg and left arm.  

Hold 30-60 seconds x 3-5 reps

Side Plank - Lie on right side, supporting upper body on your right forearm.  Left arm at your side.  Lift your hips, keeping your body weight supported on the forearm and the side of your right foot.  Repeat other side. (Keep your hips up, don’t let them sag)

Hold 5-10 seconds x 10 reps (each leg)

Plank Lift - Begin face down on floor, propped up on forearms with knees and feet together.  With elbows under your shoulders lift your torso, legs and hips in a straight line.  Hold for 10 seconds.  Raise your right leg a few inches, keeping the rest of your body still.  Lower and repeat with the right leg.  (pull in your belly and don't let your hips sag.)

Hold 30-60 seconds

Plank - Begin in the top of push-up position. Your heels are the furthest point back on the body, not your toes.  Do not drop your hips, or have them too high in the air.  Keep your head neutrally aligned with your body.

10 reps per side

Twisting Lunge Walks - Step into a proper lunge. Your front knee should be over your front heel, not over your toe and your back leg should be close to 90 degrees but not touching the floor.  Your chest should be up and your back should be in a neutral position (not arched or curved). Once in a lunge, and you are balanced, twist to the right, pause for a 3 count, twist back to the front, then twist to the left side hold for a 3 count, twist back to center and step forward into another lunge and repeat.  Maintain balance and control.  Do not rush the twist.

10-15 reps

Squat Twist - Proper squat position is important! Head and chest up and shoulders back, slight arch in your lower back, feet shoulder width or slightly more apart and at a 45 degree angle (slightly turned out).Squat down to where the back of your legs are parallel to the ground. Do not let your knees go past your toes, and be sure your knees are tracking straight (not bowing in or out).  When you reach the bottom of your squat you may be slightly bent at the hips, not in the back (no rounding of the back), slowly twist to the left and right, maintaining proper squat technique.  Return to center and raise up.  Rise up by driving your hips forward and your back and shoulders up.

Start with one set, build up to 3 sets