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.
Assume an all-fours position, with hands shoulder-width apart and knees hip-distance apart. Brace the core and extend your right leg behind you. Keep the foot level with the hip. Next, extend your left arm forward with the thumb facing upward. Keep the hand level with the shoulder. Draw the left elbow and the right knee toward each other (most likely they will not touch) and then extend to the starting position. Complete one set on the first side and repeat on the opposite side.