Things You'll Need:
- Floor mat
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Step 1
Begin lying on your stomach. Place your forearms underneath your head on the ground and clasp your hands. Tuck your toes underneath so your body is in a plank position. Draw your stomach into your spine and hold this position for 30 seconds. Repeat this exercise for four repetitions adding 15 seconds every time.
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Step 2
Begin lying on your stomach. Place your arms underneath your shoulders on the ground. Tuck your toes underneath so your body is in a push-up, plank position. Draw your stomach into your spine and hold this position for 30 seconds. Repeat this exercise for four repetitions adding 15 seconds every time.
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Step 3
Begin lying on your back with your hands by your sides and palms facing the ceiling. Place the soles of your feet solidly on the ground should-width apart. Slowly roll your pelvis up to the ceiling. Draw your stomach to your spine and lift one foot off the ground and hold for three seconds and switch. After allotted repetitions slowly lower your pelvis back to the floor. Continue this exercises for 15 to 20 repetitions and three to four sets.
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Step 4
Begin on your hands and knees. Draw your stomach into your spine and hold this position throughout exercise. Lift your left arm and your right leg at the same time. Hold this position for five seconds and switch. Repeat this exercise for 15 to 20 repetitions and four sets.
