Lie supine (on your back) with both knees in ‘Table Position’ (knees over hips), lift and hold upper body off floor.  Breathe in to prepare, breathe out contracting core abs and extend ;left leg straight forward.  Breathe in to bend leg back in to start position (Table).  Breathe out contracting abs and extend the right leg.  Repeat exercise.  You can place your hands on the bend leg to support upper body.

Lying supine, both legs bent, left foot on floor with right foot crossed over and above left knee  Right arm out to side with hand on floor to support.  Support left hand behind neck, lift and cross over/rotate upper body bringing left elbow towards right knee while contracting core abs.  Lie back down, breathe in (prepare).  Repeat exercise on this side X 8 then change sides.

Shoulder Bridge . (and variations below) Lying supine with feet and knees hip distance apart, arms lengthened along sides of the body, head and neck on floor, relaxed shoulders.  Inhale prepare, exhale contracting abs and tilting pubic bone forward and begin to lift each vertebrae off the floor segmentally one at a time.  Keep hips level, buttocks lifted and squeezed tight.  Inhale to prepare then exhale contracting abs and lower each vertebrae one at a time again (from upper back to lower) then release lumbar spine so that hips and pubic bone are in alignment again – repeat.  See variation photos below..

Variation 1: extend arms behind head and repeat Shoulder Bridge up/down.

Variation 2: arms by sides, extend and keep right leg straight at 45 degree angle and lift up to Shoulder Bridge and down.  Repeat X 4 right leg straight then repeat X 4 left leg.

Start this exercise on ‘all 4s’ with hands under shoulders and knees under hips kneeling on a mat.  Breath in prepare, exhale contracting abs up to spine and extend left leg up and behind and right arm forward (look down keeping neck relaxed).  Inhale to lower and bend left leg and place right hand on the floor – start position.  Repeat with other leg/arm.

Back extensions: Lying prone (on your front) with bent forehead on the mat, legs straight (relaxed shoulders).  Breath in prepare then exhale contracting abs up towards spine and lift upper body off the floor keeping lower ribs on the floor.  Relax your neck.  Inhale to lower upper body to the floor and prepare to repeat.

Variation: lift up onto hands, extending back further.

Plank: From prone position, bent at elbows and bring yourself up onto forearms, extend legs behind you, toes onto the floor, look down to the floor.  Continue to breath while contracting abs as much as you can.  Hips and knees off the floor (see photo) or easier variation: bent knees to the floor (modified plank).  Hold for 10-20 seconds.  Inhale lowering body to the floor, exhale, contract and repeat X 5.

From modified plank position (knees on the cushioned mat) feet can be on the floor, hands on the floor with arms straight, lift right arm up to reach towards ceiling while rotation body and contracting abs.  Return right hand to floor then repeat other side.