Perform 3 sets of 15-20 reps of each exercise:
- Bird Dogs: On all fours, keep your spine and neck in a neutral position. Slowly extend your left leg behind you while reaching your right arm forward. Keep your hips and shoulders square and make sure your lower back doesn’t arch. Hold for five seconds. Slowly return to the starting position and do the move on the opposite side.
- Plank (hold 30 seconds or more if stronger): Start by getting into a push up position. Bend your elbows and rest your weight onto your forearms. Your body should form a straight line from shoulders to ankles
- Hip/Glute Bridges: Lying on your back, place both feet flat on the floor so that your knees are facing up towards the ceiling. Place both arms by your side. Bracing your core and glutes, lift the hips off of the floor as high as you can and squeeze at the top for five seconds. Return to the starting position by slowly lowering down.
- Reverse Crunch: Lie on your back and bring arms by your sides. Raise your knees and feet so they create a 90-degree angle. Contract your abdominals and exhale as you lift your hips off the floor.