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 bend the knees 90 degrees. Activate and brace the core. Exhale and, while keeping the right knee at 90 degrees, lower the leg to “tap” toward the floor. Return to center and switch to the other leg. Alternate legs while maintaining core stability. Don’t let the spine pop on and off the floor.
