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. Extend the legs and place your weight on the balls of the feet. Keep the core braced and breathe deeply. Slowly, draw the right knee in toward the chest and release the foot back to the starting position. Alternate between driving the right and then the left knee forward.