- Heel slides improves the strength and control of your abdominal and hip muscles. Lie flat on your back with your legs stretched out straight. Slowly slide your left heel along the floor toward the back of your leg, bending at the knee. Slowly slide it back to the starting position and repeat with the right heel.
- Lie flat on your back with legs stretched out straight in front of you. Slowly raise your left leg into the air, keeping your knee straight and pressing your low back into the floor. Lift it as high as your can without having to bend your knee and hold for 20 seconds before returning to the starting position and repeating with the right leg.
- Stand with feet shoulder-width apart. Slowly raise up on your toes and hold in this position for 20 seconds before returning to the start position. Next, raise your toes up off the ground so you are balancing on your heels. Again, hold for 20 seconds and return to the starting position. These raises will help engage your core muscles while trying to balance yourself, building strength in the area.
- Sit up straight on an exercise ball, knees bent at a 90-degree angle and feet flat on the floor. Slowly raise your left heel off the floor while you raise an arm up over your head. Hold for 10 seconds, finding your balance on the ball, then return the start position and repeat with the opposite arm.
- If you have had a back injury, execute your exercise routine under a doctor's care to avoid irritating any injury. Listen to your body and never jerk or force yourself into a position that you is not comfortable. Stay hydrated while exercising.
