Half Roll-Ups
Lie on back with legs extended, toes pointed. Inhale and raise arms up, fingers pointing toward ceiling. Exhale and press lower back toward floor as you roll head, neck, and shoulders up, reaching fingers toward the ceiling, until you feel a strong contraction in stomach muscles. During the move, tighten your leg muscles to maintain intensity. Slowly return to start, and repeat.
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Dead Bug
Lie with back on a mat,hands by your sides, knees bent at a 90-degree angle, and feet off the floor. Tighten abs, and slowly lower left leg toward floor, straightening leg, as shown. Stop when you feel lower back coming off the floor. Return to starting position, then switch legs. Alternate for one minute.
Hip Lifts
Lie on a mat, on your left side. Prop left elbow directly under left shoulder, as shown. Keep head and neck lifted. Raise left hip away from the floor so your left elbow and foot support your weight. Hold for a count of three, then lower to start position. After 30 seconds, switch sides. To decrease difficulty: Bend knees to a 90- degree angle. When you lift, support your body with your elbow and knees.
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One-Leg Bridge
Lie with your back on a mat,knees bent, feet flat on floor, and arms by your sides. Raise hips off floor as high as you can. Now straighten left leg (make sure hips remain level, and keep weight on shoulders, not neck). Hold for a count of three; lower to start position. Repeat for 30 seconds, then switch legs.
