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 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. Rotate your ribcage toward the floor and draw the left arm under the ribs. Rotate back to center and extend the left arm. Continue your set and switch sides.