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 three seconds and slowly release the spine and hips back to the floor. Continue lifting and lowering for your set.