1. Forward plank
· Elbows beneath shoulders
· Head aligned with spine
· When you feel strong, knees leave floor
· Hold for a duration that challenges you, but feels safe for the shoulders.
· Work to increase that time by 5 seconds each week

2. Bridge
· Head, neck, and shoulders remain relaxed
· Tighten abdominals
· Begin to lift the tailbone using the hamstrings, gluteals, and low-back muscles
· Continue to lift lower back and middle back off floor and hold
· Shoulder blades maintain contact to floor
· Hold for a duration that is challenging, increasing that time by 5 seconds each week

3. Half Bow (a.k.a. “Superman”)
· Forehead remains rested on floor
· You might choose to begin by lifting only one leg or arm.
Ultimately, the left arm and right leg will lift simultaneously (and, right arm with left leg)
· Take care not to lift arm nor leg more than two inches off floor

4. Low Back Release
· Stretching the torso is as important as strengthening it, this is a good point in our six exercises to relax a moment.
· Shoulders remain square to the ceiling and relaxed
· Knees drop slowly to one side, hold for at least 30 seconds, switch sides.

5. Abdominal Crunch
· Feet on wall are optional, but it can protect the back. If you opt to put feet on floor, the knees must be bent.
· Head is aligned with spine. Keep a space between the chin and chest.
· You may want to begin with arms crossed in front of body. As strength increases, placing the hands behind the head (unclasped fingers!) adds intensity.
· Exhale as you lift the shoulder blades off floor.
· Move slowly and steadily
· Think of reducing the space between the hips and ribs as you crunch.

6. Side plank
· This exercise may look tough, but try it (if you don’t have shoulder problems)
· Weight bearing elbow is directly beneath shoulder
· The neck is aligned, feel like you’re pushing bottom shoulder down toward hip
· If you can hold this one for 10 seconds, great work! Persistence and patience will lead you to your goals!

7. Oblique Crossover Crunches
Lie on your back with knees bent, hands behind your head. Keeping lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally across your body towards your right knee. Contract your abs and obliques as hard as you can at the top of the movement. Lower back down and repeat for 16 reps on the same side before switching sides. Do 1 or more sets.

8. Bicycle
Lie face up on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a ‘pedaling’ motion for 2 sets of 12-16 reps.

9. Ball Squeeze & Lift
Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat for 10-12 reps and then switch sides. Do 1 set and work up to 2-3 sets over time.

10. Side Plank with Oblique Twist
Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position.