Start by performing each exercise for 20 seconds and gradually increase to 30 or more seconds as your fitness level improves. If the exercise involves movement, start with eight repetitions and progress to 12 as your core strength improves. Finally, start with two sets and eventually increase to three sets of each exercise.


Lie on your back and place the feet onto the floor, hip-distance apart. Keep the arms by your sides with palms facing the floor. Lift the hips upward to feel the contraction into the hamstrings, glutes and lower back. Hold for 20 to 30 seconds and slowly release back to the floor, one vertebrae at a time.



Lie on your right side and place your right forearm on the floor. Bend the right knee to 90 degrees and lift the hips off the ground. Reach the left arm above the shoulder, with the palm facing forward.  Keep the right shoulder blade “down” and away from the ear. Hold and repeat on the other side.