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1. Lie on your back with one knee bent and the other leg straight. Hands underneath low back
2. Brace core and gently lift your head and shoulders a few inches off the floor, keeping your neck neutral
3. Hold for 8-10 seconds, then slowly lower back down
4. Complete the first set, then switch which knee is bent and repeat on the other side

Sets (30 seconds rest in between): 3
Reps (each side): 4-8

Progression: Raise your elbows from the ground to decrease your base of stability

1. Lie on your back with your knees bent to 90 degrees and your arms extended straight
2. Brace your core and press your lower back gently into the floor
3. Slowly extend one arm overhead while straightening the opposite leg toward the floor
4. Return to starting position and repeat on the opposite side 

Sets: 3
Reps (each side): 4-8

1. Lie on your side with your legs bent and upper body supported through your elbow
2. Looking straight ahead, brace your core and squeeze your glutes to press your hips forward.
3. Push the floor away to stabilize your shoulder 
4. Hold for 8-10 seconds 

Sets: 3 (1-2 min rest between sets)
Reps (each side): 4-8

Progression: Reach your top arm to the ceiling, then thread it under your torso while keepings your hips steady

1. Start on all fours with your back in a neutral alignment
2. Without allowing any movement at the low back, kick one of your legs backward while simultaneously raising the opposite side arm, until both limbs are fully straightened 
3. Hold for 10 seconds before returning to starting position 

Progression: Draw a square with your outstretched hand alone or hand and opposite foot together

1. Place your forearms on the floor with your elbows beneath your shoulders
2. Tuck your toes and lift your hips until your body forms a straight line from your head down to your heels 
3. Pull your belly button in towards your spine 
4. Squeeze your glutes and thighs, and press your heels backwards 
5. Keep your neck and back neutral 
6. Hold for 20-60 seconds 

Sets: 3