Bird Dog
Start on the floor on all fours with hands beneath shoulders, knees beneath hips.
Raise opposite arm and leg and hold for 2 secs.
Complete 10 reps per side.
Focus on stabilizing your core, keeping your hips level, and the extended leg below hip level.
Front Plank
Start in a push up position on your hands.
You can also plank on your forearms.
Make sure your hands are directly under your shoulders.
Start with a 30 sec hold, then work up to a maximum 1-minute hold.
Side Plank
Lie on your side, stack your feet, make sure your elbow is directly under your shoulder.
Lift your hip off the floor, balancing on your forearm and side of the bottom foot.
If unable to plank off foot, try planking off bottom knee instead.
Start with a 30 sec hold, then work up to 45 sec holds per side.
Floor Slides
Lie on the floor with knees up, arms placed above your head, back of hands in contact with floor.
Push arms and hands into the floor and slide arms up and down (think touchdown).
Keep your lumbar in contact with the floor.
Complete 15 reps.
Split Squats
Split squats are also referred to as static lunges, meaning your feet stay in a static (same) position throughout the movement.
To perform the split squat, assume a split stance position with the feet in line with the shoulders and the feet about 4 feet apart.
Lower the back knee down towards the floor while keeping your weight on the heel of the front foot.
The front leg is the working leg and should be bent to 90 degrees.
Complete 10 reps per side.